March 2024 - Clardoon Health

Posted on: March 25, 2024January 31, 2024

Ever Heard of the Wim Hof Method? Here’s What Research Says

In a world where extreme measures are taken in the pursuit of optimal health, the Wim Hof Method has gained popularity. Originating from Dutch extreme athlete Wim Hof, this method involves a combination of breathing exercises, mindfulness meditation, and cold water immersion, all aimed at enhancing physical and mental well-being. Social media is filled with enthusiasts claiming remarkable benefits within just 10 days of adopting the Wim Hof Method. However, a recent randomised controlled trial sought to scrutinise these claims.

The Study Breakdown

Researchers from the Institute of Sport Science at the University of Bern conducted a study involving 42 healthy young males with no underlying health issues. These participants were randomly assigned to either an intervention group, following the Wim Hof Method, or a control group maintaining their usual activities. The daily routine for the intervention group consisted of breathing exercises, mindfulness meditation, and cold water immersion, taking about 15 minutes to complete.

What the Study Revealed

After 15 days, the study found no statistically significant differences in heart rate variability, blood pressure, pulse wave velocity (indicating artery stiffness), mood, or stress levels between the intervention and control groups. The conclusion drawn was that, contrary to Wim Hof’s claims, the daily practice of the Wim Hof Method for 15 days did not demonstrate positive effects on cardiovascular parameters, stress, mood, and vitality. Additionally, the cardiovascular stress response and perceived pain during a cold pressure test were unaffected by regular practice of the method.

Key Insights

Acknowledge Personal Bias: It’s essential to approach the study objectively and recognise that biases may exist. A critical evaluation is crucial before jumping to conclusions.
One Study, Not Definitive: It must be emphasised that this is just one study, and its limitations include the short duration and a relatively healthy participant group. Longer-term research with a more diverse population is needed for a comprehensive understanding.
Explore Alternatives for Heart Health: Cold water immersion might not be the ideal method for heart health. On the contrary, heat therapy should be considered, such as saunas and hot tubs, for potential cardiovascular benefits.
Experimentation is Valid: If you are intrigued by the Wim Hof Method, it’s acceptable to explore it cautiously. Consult your doctor and set up an experiment, monitoring relevant health metrics and adjusting the protocol based on outcomes.

In the ever-evolving quest for well-being, the journey often takes unexpected turns. The recent study on the Wim Hof Method serves as a checkpoint rather than a roadblock. Remember, it’s just one snapshot of the vast landscape of human potential. Embrace the idea that health is a personalised adventure, and what works for one might not fit all. As you explore paths to vitality, let curiosity be your guide. The Wim Hof Method, while not a magic solution in this particular study, invites us to keep discovering, experimenting, and pushing the boundaries of what is known. In the end, the pursuit of optimal health is a vibrant, ongoing expedition—one where each step forward is a triumph, and every twist and turn contributes to the narrative of your unique wellness story.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10579249/

https://www.sciencedirect.com/science/article/abs/pii/S030698770700566X?via%3Dihub

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4250073/

Photo credits to: Swinton Estate

Posted on: March 18, 2024March 18, 2024

Could Short Naps be the Secret to Battling Sleep Deprivation?

We’ve all been there—life throws us a curveball, and suddenly a full night’s sleep becomes a distant dream. Whether it’s a late-night flight, a sick child, or an irresistible binge-watching session, the result is the same: we wake up after just a few hours, needing our brain and body to function at their best.

But fear not, for the power nap might be the superhero in this sleep-deprived saga. A recent study from The Research Institute for Sport and Exercise Sciences at Liverpool John Moores University in England delved into the impact of naps on alertness and exercise performance.

The Sleep Experiment

The researchers gathered 15 young males (average age: 22) who were already well-versed in resistance training. The study employed a cross-over design over five weeks:

Week 1: Two nights of sleep deprivation + no nap
Week 2: Off week
Week 3: Two nights of sleep deprivation + 30-minute nap
Week 4: Off week
Week 5: Two nights of sleep deprivation + 60-minute nap

After each round of sleep deprivation, the participants underwent various tests measuring physical, cognitive, and emotional performance.

Interestingly, the study revealed that naps didn’t impact how much the participants could lift during sleep deprivation. However, the mood, alertness, vigour, and happiness of those who took naps saw improvement. Cognitive function also fared better on the days they indulged in a midday siesta. Notably, the duration of the nap (30 vs. 60 minutes) didn’t sway these outcomes.

Key Takeaways

Small Study, Big Picture: While the study’s scope was limited to 15 young males, it adds valuable insights. However, it conflicts with earlier research from the same institution, emphasising the need for a cautious interpretation of findings.
Nap Nuances: Napping’s effectiveness varies among individuals. While some swear by its refreshing effects, others may find themselves battling post-nap grogginess or even nighttime insomnia. Individual circumstances play a crucial role.
Consistency is Key: Instead of viewing naps as occasional remedies for sleepless nights, embrace them as a daily ritual. Scheduling a nap approximately eight to nine hours after waking and keeping it short (20 minutes) or long (90 minutes) can maximise benefits.

In the realm of sleep and exercise, the power nap emerges as a potential ally. As we navigate the inevitable disruptions to our sleep patterns, a well-timed nap might just be the superhero cape our bodies need to power through.

References:

https://pubmed.ncbi.nlm.nih.gov/37722387/

https://www.tandfonline.com/doi/10.1080/07420528.2018.1552702

Posted on: March 11, 2024January 31, 2024

Making Your Workouts Stick: The Power of Specific Plans

When it comes to incorporating workouts into our busy lives, many of us have tried the age-old strategy of scheduling exercise sessions in our calendars. It makes sense; treating our workout as a non-negotiable appointment with ourselves should, theoretically, ensure we stick to our fitness goals. However, as many have discovered, this method doesn’t work for everyone.

A recent study published in Psychology & Health sheds light on a more effective approach to scheduling workouts, especially for those who are just embarking on their fitness journey.

What the Study Found

Over three months, researchers followed 115 individuals engaged in an online coaching program. The participants were prompted multiple times to create workout plans. The key takeaway was not about how often they planned to exercise but rather the specificity of their plans.

Surprisingly, those who consistently made highly specific plans – detailing what, when, where, and with whom they would work out – were more likely to increase their overall activity levels. The twist? It wasn’t about the frequency of planning but the detailed nature of the plans themselves.

Key Takeaways

Specificity is Key: Creating detailed “action plans” is more successful when they outline precisely what’s going to happen, at what time, and with whom. Instead of a generic “workout on Monday,” a more effective plan would be to “work out alone in my basement with my kettlebell on Monday at 8 a.m.” This level of detail helps to make the workout feel tangible, aiding mental preparation and commitment.
Familiarity and Routines Matter: For those initiating a workout habit, planning to do the same kind of exercise repeatedly proves more effective than incorporating a variety of activities. Establishing cues and routines, like consistently working out at the same time or in the same place, helps create mental shortcuts, making it easier to stick to the plan. In the battle of varied versus routine, routine wins when it comes to habit formation.
Embrace the “Boring”: While a diverse workout plan might seem more appealing initially, simplicity is often the key to forming a sustainable habit. For most individuals, especially those with hectic schedules, keeping things straightforward can reduce stress and increase the likelihood of following through. Remember, the goal is to make exercise a consistent part of your routine before introducing complexity.

In conclusion, the next time you’re adding your workouts to your calendar, think less about the frequency and more about the specificity. The devil is in the details, and a simple, repetitive plan might be the secret sauce to making your workouts stick. So, go ahead, pencil in those specifics, and watch your fitness routine become a lasting part of your lifestyle.

References:

https://www.tandfonline.com/doi/full/10.1080/08870446.2023.2241777

Posted on: March 4, 2024March 5, 2024

Decoding the Diet Battle: Vegan vs. Omnivorous – What You Need to Know

Ever wondered what would happen if veganism went head-to-head with the classic omnivorous lifestyle? Well, buckle up because we’re about to spill the beans on a groundbreaking study that unraveled the mysteries behind these dietary powerhouses.

The Showdown

Imagine the scene: forks clashing with knives, fruits gearing up against flanks and shanks. In a recent face-off, researchers from Stanford University orchestrated a showdown between 22 sets of identical twins. One twin in each duo embraced the vegan life for eight weeks, while their counterpart stuck to the omnivorous route. It was a diet duel for the ages!

Guess who emerged as the victor? The vegans, hands down! Not only did they shed more weight than their omnivorous counterparts, but they also flaunted improved health markers. Lower fasting insulin and LDL cholesterol levels were their badges of honour, while the omnivores remained relatively unchanged. A surprise victory, but there’s more to the story.

The Plot Twists

The vegan warriors did experience a dip in ‘good’ cholesterol (HDL) and a drop in vitamin B12 levels, but nothing to lose sleep over. Differences in fiber and saturated fat intake, especially from legumes and whole grains, played a role in these changes.

Here’s What You Need to Know

Balanced Choices Trump Extreme Diets: Whether you’re team vegan or omnivorous, the key is balance. Extreme diets might bring short-term wins, but the real victory lies in making sustainable, balanced choices. It’s all about long-term health, not a quick fix.
Navigating the Learning Curve: Thinking of tiptoeing into a more plant-based lifestyle? Take it easy! Gradual changes are the secret sauce. Swap out a meaty dinner for a plant-powered one once a week. It’s about progress, not perfection.
Universality of Healthy Eating: Here’s the golden rule: healthy eating is universal. Load up on minimally processed foods, get that protein in, and paint your plate with a rainbow of fruits and veggies. Your body will thank you, whether you’re munching on kale or embracing the occasional steak.

In the end, it’s not about declaring a winner in the diet duel. It’s about finding what works for you – a diet that fuels your energy, supports your health, and lets you enjoy the journey. So, whether you’re slicing into a juicy steak or savouring a vibrant salad, here’s to a healthy, balanced life!

References:

http://dx.doi.org/10.1001/jamanetworkopen.2023.44457

http://dx.doi.org/10.1161/CIRCULATIONAHA.120.048996