sports | MY SPECIAL DOCTOR

How important is sports for children

25 February 20246 January 2024 by clemente.ferrara

The vacations are almost over, September is approaching, and all the children are about to return to their school desks. Homework returns, friends are reunited, and the usual daily routne begins again. In addition to school, however, it would be highly recommended to engage the little ones in an extracurricular activity that is perhaps even more fun and dynamic for them: sports.

Why should children play a sport ?

Sports activity has always been recommended from an early age. This is for several reasons, first of all it is the most effective and efficient way to toughen children’s physiques as they grow. Muscles and bone structure are strengthened, and many diseases resulting from a sedentary and monotonous life (made even more so by children’s increasingly intensive use of technological devices such as smartphones, tablets, PCs, and game consoles), especially those related to nutrition and weight, are also prevented. The latter condition unfortunately affects a large number of boys and girls too often “parked” in front of TV screens.

Sports are also an excellent response to stress, feelings of loneliness, and help combat anxiety and depression. For these reasons, very often children who start a sports activity early on also perform better in school and develop their learning skills more. In addition, sports allow the child to store up a wealth of motor experience that will be invaluable throughout his or her life and will give him or her an advantage, especially in comparison with those who, on the contrary, have never participated in a sporting activity.

Sports and socialization

Another reason why sports are very useful for a child’s growth is related to the aspects of sociality and relationships with others. In fact, practicing a physical activity, especially group and team activities, helps children from an early age to relate to their peers, to play, to have fun together and to team up to achieve their team’s goals. In doing so, children gain a greater sense of responsibility that will motivate them to work harder and harder to help their teammates and lead them to victory. The important thing, however, is that there is always healthy competition and that it is very clear to everyone that the main purpose of a sporting activity, especially at that age, is primarily to have fun beyond the result.

In order to fulfill this important rule, the constant presence of parents is essential, and they should take a constant interest in their little one’s activities, accompanying and supervising him or her throughout the sports journey. Another key figure is also that of the instructor, who is a real reference point for the child. This is a figure who must go beyond mere technical teaching of the discipline but, on the contrary, must have excellent skills empathic, must be able to relate to children, listen to them, understand them, and instill in them a healthy love of sports through motivation and support during training.

The 7 main benefits

We have already seen how sports activity for young children is of paramount importance. In fact, there are numerous benefits of physical activity at the youngest age. Of all the 7 most important are:

Develops social skills: through sports, especially team sports, children are able to overcome their shyness and relate to others more easily and naturally. This interaction is driven by feelings common to all group members, such as team spirit, camaraderie, mutual loyalty, and above all, a desire to have fun.
Desire to improve oneself: through physical activity, a strong desire develops in the child to improve his or her skills, becoming better and better at the sport he or she plays, either for personal satisfaction or for competitive purposes.
Rules: with sports, children perceive more the importance of rules, which are the same for all team members and must be followed in order not to be excluded from the group.
Hygiene: it sounds strange but sports activity also improves children’s sense of hygiene. Indeed, they learn that after a physical activity it is important to take care of their own hygiene, out of respect for themselves but especially for others.
Obesity prevention: through a more dynamic and active lifestyle
Promotes sleep: after an intense training session, there is nothing better than a good, rejuvenating nap
Improves muscle elasticity, strength and posture

Triathlon: swimming, cycling and running in one discipline

25 February 20246 January 2024 by clemente.ferrara

Have you ever heard about Triathlon? Most of you have probably already heard this name on TV or, almost certainly, you have come across some video on the Internet in which men and women competed in a race that combined swimming, running and cycling. And Triathlon is just that: a multi-disciplinary sport, based primarily on endurance, in which the athlete must pass, in sequence and without interruption, a new test, a cycling test and finally a running test.

This is a very demanding sport, a challenge that can only be overcome if one undergoes constant, high-level training, coupled with healthy and proper nutrition, a crucial point of any sport or discipline, to a greater extent in competitive sports.

The various distance categories

The route set by the Triathlon is not always the same, but changes depending on the total distance to be covered. It starts from the “Supersprint” in which, as the name implies, it is not so much endurance but speed that determines the winner, in which 400 meters of swimming, 10 kilometers of cycling and 2.5 kilometers of running alternate nonstop. An intermediate course is instead represented by the Triathlon “Olympic” in which you have to face 1500 meters of swimming, followed by 40 km of cycling, and then finish, again without rest, with 10 km of running. The most extreme and challenging level, suitable only for iron men and women is, as the name implies, the Triathlon “Iron Man“in which professional athletes will have to contend with 3800 meters of swimming, 180 kilometers of cycling and, to finish, an impressive 42,195 kilometers of running.

These are, especially in the last case, very demanding tests, suitable for athletes who follow a very strict training and nutrition regimen, but not only. In fact, we are talking about competitions suitable for athletes who also possess good coordination skills, having to express during their effort completely different sports gestures such as swimming, cycling and running.

The figure of the coach

Since this is a very demanding discipline, it is essential to have an experienced and certified coach who can follow the athletes step by step throughout their physical and mental preparation for the competition. In this regard, it is indeed fortunate that the team of experts collaborating on our portal includes Paolo Barbera, a Triathlon professional of the highest caliber. Barbera is a Certified Federal Triathlon Coach with years of experience in this field. In addition to this, Coach Barbera is a nutrition expert and co-founder of Active Kids, a medical center specializing in the prevention and treatment of pediatric and adult obesity and sports initiation.

Exercise and happiness: how movement improves our mood

25 February 20246 January 2024 by clemente.ferrara

It is known by everyone now that thephysical activity, if carried out correctly and with passion, brings countless benefits to our body, both from a physical point of view (improvement in movement, elasticity and tone of muscles and joints, as well as benefits to the cardiovascular system) and mental, such as reducing stress and anxieties arising from the problems of daily life. But sports, and physical activity in general, do much more. They are indeed the bearers of happiness!

The University of Cambridge study

Revealing this theory were experts at theUniversity of Cambridge in England following analysis of the results of a 17-month study of more than ten thousand individuals. The experiment was carried out through a cell phone app with a dual function. First, it aimed to measure an individual’s physical data during sports activity (beats, breathing, etc…), but in addition to this it also analyzed people’s mood by means of a questionnaire to be submitted to the subjects, in which they had to specify what they had done in the 15 minutes prior to the questionnaire.

It appeared early on that individuals who had engaged in physical activity in the quarter hour prior to the questionnaire recorded significantly higher levels of happiness, as opposed to those who had not engaged in any type of exercise. In addition, the subjects said that, in the long term, physical activity improved their overall satisfaction with their lives.

The secret of happiness, endorphins

But what happens to our bodies during a physical activity, and why do we feel a deep state of well-being and mental fulfillment ? The answer may lie in endorphins, released especially during physical activity and movement. These are chemicals produced by the brain in the anterior lobe of the pituitary gland, and they have many properties and positive effects on the body, including:

Give physical and mental well-being, accompanied by cheerfulness and euphoria
They increase our sense of satisfaction and make us more optimistic
Alleviate hunger
Promote sleep
They increase our pain threshold
They improve our ability to concentrate and learn

For this reason, physical activity is also associated with a substantial increase in happiness in individuals who practice it consistently. Physical activity means not only sports, but also movement in general, such as a simple walk or bike ride. These are all activities that help break down the stress, anxiety and tensions of everyday life, which are certainly present to a greater extent in individuals who are sedentary and reluctant to exercise. So get moving and be happy!

The support of the foot during running

24 February 20246 January 2024 by clemente.ferrara

Running is one of the most popular physical activities for several reasons. Primarily because it does not require any kind of special or even expensive equipment, the only thing you need, in fact, is a pair of running shoes. Second, running is an activity that does not require special study or skill (such as sports such as soccer, basketball, swimming, and skiing can be, for example) but can be easily practiced by all individuals except those with special health problems or specific physical characteristics.

Running burns a lot of calories, strengthens muscles and joints and basically is a great exercise for our whole body. However, there are cautions to be taken before engaging in this activity. First of all, in order to avoid injury and physical problems, special attention should be paid to foot support while running.

Watch out for movements

Before buying a pair of running shoes, it is necessary to evaluate some very important aspects. First and foremost is foot support during the running exercise. Being familiar with the way the foot rests on the ground during running is crucial both for choosing the right shoe to buy and for preventing injuries or accidents. It is also important to understand the characteristics of each runner. Evaluation of support can be done thoroughly by an orthopedic surgeon or at a good sporting goods retailer with equipment to check the movement of the foot.

Different types of support

Neutral stance occurs when the foot touches the ground first with the outside of the heel, then with the entire sole and finally with a final push of the forefoot. Instead, we speak of over-pronation when in the second phase of ground support the sole of the foot converges too far inward. Hyper-supination, on the other hand, is the condition in which in the second phase of the stance the sole of the foot remains too much on the outside.In most individuals, the supports are always neutral or hyper-pronatory.

Another aspect to analyze in foot support during running concerns the difference in longitudinal direction. About 90 percent of runners rest their heel first, while the rest rest rest their forefoot directly. In the latter case, the stance time is reduced, the stride frequency is increased and, due to better thrust, the stride width is also increased. Avoiding sinking the heel to the ground, on the other hand, reduces stress on the knees on the one hand but increases stress on the achilles tendon, ankle and calf.

Direct forefoot support is promoted by proponents of natural running, but it is not recommended for beginners and those with a few extra pounds.

Exercise helps improve memory

24 February 20246 January 2024 by clemente.ferrara

Doing physical activity, whether it is a simple workout or a real sport, certainly brings many health benefits to our bodies. However, in addition to the already mentioned positive effects on the heart, weight control, joints, bones, muscles and stress control, practicing regular physical activity also brings countless benefits to our memory. The memory area affected specifically is the“high interference” memory, which is the one that allows us to distinguish, for example, our car from another of the same model and make.

The study

This was stated in a study from McMaster University, Canada, published in Journal of Cognitive Neuroscience. According to scientists, practicing regular physical activity (lasting at least 6 weeks with training sessions of 20 minutes each) results in significant improvements for high-interference memory. In addition to this, however, according to the results of research put in place, subjects who maintain good physical fitness record an increase in brain neurotrophic factor, a protein that supports brain cell growth, function, and survival.

The research took place by examining 95 healthy individuals who were on a different program for 6 weeks. Some underwent regular and controlled physical activity, others in addition to sports also undertook brain training, and still others remained sedentary, avoiding any kind of sports or exercise. The results showed that in subjects who engaged in physical activity, whether accompanied or not by brain training, there was a significant improvement in high-interference memory performance, which did not happen at all in subjects who maintained a predominantly sedentary lifestyle. At this point the research will focus mainly on subjects in the elderly because, as research author Jennifer Heisz says, “One hypothesis is that more benefits will be observed on them, as this type of memory decreases with age.”

This research adds another piece to the long list of good reasons for deciding to engage in any kind of physical activity. In fact, as we have seen, in addition to benefiting our bodies, lowering our stress levels and preventing many of the most dangerous human diseases, sports are also a valuable ally for the well-being of our brains, especially our memory.

HEALTH: Eliminating smoking and sedentary lifestyle can prevent one in three cancers

24 February 20246 January 2024 by clemente.ferrara

Once again this year, as is customary to do,AIRC (Italian Association for Field Research) has kicked off the“Oranges of Health” initiative. Awareness campaigns were held in some 2,500 squares throughout the country to fund cancer research and, in so doing, facilitate the work of some 5,000 researchers all working in universities, research centers and hospitals to make cancer increasingly curable. The choice of blood oranges is due to the fact that this fruit is rich in antioxidant pigments and contains about 40 percent more vitamin C than other citrus fruits. In addition to the oranges, informational leaflets were distributed with some tips for embarking on a healthy lifestyle and especially one that can minimize the risk of incurring cancer. Let us see together what the most important councils are.

Healthy nutrition

The first basic rule, if you want to embark on a healthy lifestyle, is to adopt a balanced and varied diet. In this respect, the Mediterranean diet is certainly one of the most valued by various scholars and nutrition experts, thanks to the beneficial and anti-oxidant properties of the foods that make it up, which are useful both in strengthening our bodies and our immune defenses and in the fight against cancer prevention. Mostly under indictment are sugars, which causes an increase in insulin, from excessive consumption of pasta, bread, cakes and refined flours. A diet too rich in sugar is very dangerous for our body, in fact it creates a state of chronic inflammation that promotes the development of various diseases such as diabetes, atherosclerosis and cancer.

Smoking and sedentary lifestyle

According to AIRC reports, a healthy diet alone is not enough to protect us from incurring diseases that are dangerous to our health. In fact, according to doctors and researchers, the other two factors that put our body’s well-being at risk are smoking and being sedentary. Even one cigarette a day in fact puts our bodies at risk of lung and heart disease that could prove fatal to our lives. Likewise, a sedentary lifestyle, in which any kind of physical activity is absent, contributes to weakening our bodies, making them more vulnerable and exposed to cardiovascular risks but not only. Doctors estimate that one in three cancers is preventable if you keep a proper diet, completely eliminate smoking from your life, and consistently exercise.

Life is the most precious possession we possess in the world, it would be a shame to ruin it with our own hands!

Physical activity: a winning weapon to avoid fractures and prevent osteoporosis

23 February 20246 January 2024 by clemente.ferrara

We have already widely discussed the incredible importance (for all ages) of doing any kind of physical activity for the well-being and health of our bodies, both physically and psychologically (against anxiety and stress for example). In fact, performing regular activity is vital for the prevention of some dangerous diseases that are often among the world’s leading causes of death. In fact, sports are essential for the prevention of cardiovascular disease, diabetes, some respiratory disorders, but also to strengthen our bodies both from a muscular point of view but, also and above all, with regard to our bones.

With physical activity, in fact, the risk of osteoporosis in old age can be significantly reduced, thus averting the danger of fractures and bone density depletion, the cause of pain and difficulty in walking for sufferers.

The positive effects of exercise and ‘physical activity.

Regular exercise forms the basis of any osteoporosis prevention and treatment therapy. In fact, the benefits are manifold:

due to sports there is an increase in bone mass in both healthy individuals (with normal bone density) and those with osteoporosis
exercise is effective in reducing analgesic consumption
individuals who engage in physical activity report a significant and overall improvement in quality of life
increase functional abilities in activities of daily living
it is recommended to engage in physical activity from a young age in order to achieve a very high peak bone density
with sports, balance , muscle tone and reflexes are improved, factors that are especially crucial in avoiding falls
finally, by improving bone density, it significantly decreases the risk of fractures following trauma

The physical activities to be preferred for individuals who are already suffering from osteoporosis are those that are naturally loaded, that is, where the only weight bearing down on the muscles and bones is that of our own body pushed by gravity (no additional weights to be added to make a point). For this reason, the most suitable exercises are: walking, marching, aerobics, dancing, cycling, swimming and climbing stairs. Running is helpful but not recommended in individuals who are in an advanced state of the disease.

It should be pointed out, of course, that physical activity is by no means the only remedy, cure, or preventive activity for osteoporosis. It is necessary in any case to contact your doctor to receive all the information and advice on how best to defend yourself against this disease.

How much has the attitude toward sports declined?

23 February 20246 January 2024 by Alessia Giannino

Doing sports is very good for your health, yet in Italy the attitude to practice a ‘sporting activity has decreased. According to Istat data, only 1 in 4 Italians play sports; in fact, 38 percent of people said they had no time or desire to engage in physical activity. According to the Ministry of Health, this decline is due to the development of automation and disdain for manual labor, but probably also to the lack of green areas and safety spaces for cyclists.

Children and the elderly play more sports

They are the young between the ages of 6 and 17 those to practice more sports, while as for the later age groups, 16 percent of 20-24 year olds and 13.2 percent of 25-34 year olds do so occasionally. Then there is a large segment of the Italian population, the age group between 40 and 60 years old, that does not want to go to the gym at all. It may sound strange, but the older you get the more you tend to play a sport, in fact from what the Istat analysis reveals, it is between the ages of 60 and 74 that people play a sport the most, and then it decreases significantly from the age of 75.

Lack of physical activity goes a long way in affecting people’s health, as our bodies need movement so as to decrease the risk of certain diseases.

What are the benefits of sports?

Playing sports has some health benefits:

Prevents hypercholesterolemia and hypertension;
Reduces the risk of developing heart disease: with daily physical activity, the heart becomes more robust and resistant to fatigue;
Reduces symptoms of anxiety and depression;
Prevents and reduces osteoporosis;
It reduces the risk of premature death;
Improves glucose tolerance;
It reduces the risk of obesity.

If you don’t have time to go to the gym, just moving for 30 minutes a day will be enough to prevent our body from being affected. The sedentariness, in fact, is the worst enemy to health. According to the World Health Organization Physical activity is defined as. “any exertion exerted by the musculoskeletal system that results in energy consumption greater than that under resting conditions.”.

So there are many ways to get moving without even realizing it: preferring the stairs to the ‘elevator, taking a walk in the park, walking home from work, or moving by bicycle are all ways to get physical activity and reduce the risks of disease, obesity, and anxiety.

Sports and summer, practical tips to stay in shape

23 February 20246 January 2024 by Redazione My Special Doctor

Physical activity is the best way to maintain perfect form in anticipation of the arrival of colder weather. Obviously, if you want to practice sports during certain times you have to pay attention to several things, first and foremost the diet, which must be able to provide all the useful substances for your muscles, without forgetting to drink plenty of water.

Sports and nutrition, a winning combination

Sitting at the table is never easy, especially in high temperatures, which is why in order not to strain the digestive mechanisms too much, one must try to assimilate all the necessary nutrients, ranging from vitamins to carbohydrates and from proteins to fats.
To perform sports in the summer, one must always keep blood sugar in mind to avoid hypoglycemic surges that can destabilize one’s body. For a summer diet, we recommend a breakfast of a cup of milk or 125 grams of low-fat yogurt, coffee (preferably barley), a few cereal biscuits and a few teaspoons of honey, finishing with a pineapple juice or orange juice. At lunch you have more choices, but to stay light, salads rich in vegetables are ideal, especially with various mixes such as cheeses or nuts, all to be paired with white meats such as chicken or turkey, dressed only with extra virgin olive oil. If you wish to have snacks, fresh fruit salad is the perfect meal, without added sugar, while for dinner the choice often falls on oily fish, with a side of vegetables.

Physical activity results in significant fluid loss, and in the summer months the situation worsens, and it is recommended not only to drink plenty of water but also to take various minerals to maintain perfect functioning of one’s body. When hydrosaline levels drop dramatically, you risk the notorious heat stroke, which can seriously endanger anyone’s health. For this reason, sportsmen and women during the summer must continually supplement fluids and minerals by drinking at least 2 liters of water daily, paying special attention during training. A healthy way to assimilate all the fluids needed to maintain perfect
physical fitness
in the summertime is to eat plenty of fruit, which provides fructose and various vitamins. If needed, supplements can be purchased to rebalance all the hydrosaline levels that are lost through sweating and protect against cramping and muscle weakness.

If you enjoy jogging, tennis, cycling or outdoor sports, try to avoid the hot hours of the day, which could lead to heat stroke or sunstroke: you may experience severe nausea, fever and intense sweating, headache and shortness of breath. Finally, be very careful not to change your lifestyle too much-if, for example, you start exercising during the evening hours, this could affect the quality of your sleep.

Can you play sports with psoriasis?

20 February 20246 January 2024 by Alessia Giannino

The onset of psoriasis can lead to the abandonment of sports activities, as physical and psychological discomfort causes the patient to isolate himself and suspend what were previously his daily routines.

Psoriasis is characterized by the presence of lesions, which obviously also negatively affect the mood of the sufferer, who often does not continue the activities he or she used to do before the onset of psoriasis. Research conducted in Finland found that most patients give up physical activity altogether or only partially. Another study, conducted in Italy, although confirming young people’s abandonment of sports activities, showed that a quarter of them found benefits in sports, preventing the natural course of the disease.

So while it is true that psoriasis patients tend to give up their habits, it is also true that consistent physical activity plays an important role in improving the symptoms of the disease. In addition, sports also reduce the risk of developing cardiovascular and metabolic diseases and type 2 diabetes, which can occur as a result of psoriasis.

What sport to play?

Choosing a sport to play is not that difficult, just avoid contact sports, such as boxing or martial arts, as they may result in injuries or scratches on the skin. Swimming and all water sports are highly recommended, especially when practiced in the summer months and outdoors. The sun’s rays, in fact, bring benefit to psoriasis patients. If, on the other hand, swimming is done in a swimming pool, it is necessary to inquire about the amount of chlorine in the water and to rinse the body well after the activity so as not to develop chlorine irritation. It is important to use soothing agents and emollients to keep the skin soft and protected, while trying to use the utmost care both hygienically and cosmetically.

Keeping fit without a gym?

20 February 20246 January 2024 by Redazione My Special Doctor

Do you hate the gym, don’t do any kind of sports continuously, but want to lose a few pounds and keep fit? Good news: you can. Just move every day and make movement a way of life. The ways are many: some easy to guess, others less so; often funny, sometimes downright pleasant.
Here are a few.
But to achieve appreciable effects, remember also to follow a healthy and balanced diet.

How, how much and what to drink indoors

20 February 20246 January 2024 by Redazione My Special Doctor

“The cold season is here. Fewer hours of daylight, frigid temperatures, frequent rain and a whole host of inclement weather cause many of you endurance enthusiasts to take refuge within the walls of facilities like ours that can adequately support them in winter training. It is exciting the energy you spend on it daily and the commitment you put in during your trainings! Beware, however, playing sports in an enclosed environment inevitably results in a change in the physiological needs of the body undergoing training. Let’s pay attention to hydration first of all! Let’s see how.”

Valentina

You need to know that
To succeed in improving yourself, whether in training or in competition, you need to know how to hydrate yourself before, during, and after each performance.
Hydration status is in fact a very important factor in both your health and sports performance, and since the adult body is composed of up to 50-60% water, all bodily functions depend on proper hydration status.

Sports performance: what happens to your body
During performance, athletes push their bodies to the limits of their potential. Without proper hydration, it is impossible to express one’s performance capabilities to the fullest. During strenuous activity, the body loses fluids and basic salts through sweating, which must then be recovered. Regarding replenishment, it is correct to weigh yourself before and after each workout so that you know the exact amount of fluids consumed and can replenish them in the right amount. The key is to drink little more than you lose, for example if you lose 1.5l you should drink 2l of water.
In essence, increased hydration enables better performance and faster recovery. This is primarily true for high-intensity endurance sports such as triathlon.

Swimming, running, cycling
Indeed, in all three triathlon disciplines, insufficient hydration carries the risk of lowered levels of muscular endurance and strength. Generally, a swimmer should consume about half a liter of water for every 40 minutes of training. Therefore, it is good to always have a couple of water bottles on the side of the pool to sip during short breaks in the training session. As for running and cycling, the parameters are less defined, but it is a good idea to always have water with you that you can drink in small sips during training.

What and how much to drink
There are many energy drinks and supplements on the market, but the optimal drink must contain potassium and magnesium, because these salts essential to muscle function are lost during sweating. Be careful not to overdo it; drinking too much plain water, for example, results in more work for the kidneys, which need sodium and potassium to perform their function, and since the former is usually in excess in the diet while the latter is at a deficit, too much work by the kidneys would result in the use of potassium needed by the muscles.

When to drink
It is not possible to establish standard hydration times, there are many subjective variables, and it is always very important to listen to your body and follow your thirst sensation. As a guideline, we say that it is okay to drink before physical exertion to prevent future dehydration, that it is okay to drink during physical exertion but in small sips to allow for better assimilation, and that it is okay to replenish what has been lost during training.

Source : Tri60

Sports injuries: how to avoid them

17 February 20246 January 2024 by Redazione My Special Doctor

Despite recurring rains and unpredictable temperature changes, with the arrival of warm weather almost all of us feel a renewed urge to exercise in the gym, pool and, most importantly, outdoors. An excellent strain that should always be indulged, but not overdone, if you want to benefit from the positive effects of movement without risking overloading or damaging muscles, tendons and joints. Here are some valuable
tips for preventing the most common sports injuries
.

Exercise, best to do it before breakfast

12 February 20246 January 2024 by Redazione My Special Doctor

The time of day when you exercise may be as important as the exercise itself, according to new research published in The Journal of Clinical Endocrinology & Metabolism.

It may sound bizarre, but the explanation is simple: after fasting for several hours overnight, insulin levels are lower, which allows the body to consume more fat during exercise.

The study, conducted by an international team coordinated by Javier Gonzalez of the University of Bath, England, looked at 30 men who were obese or otherwise overweight and divided them into three groups. Participants included in the first two followed an identical physical activity program, but did it at different times of the day: either just after getting up or after breakfast; finally, a third group introduced no alterations in their lifestyle.

The results were surprising: those who worked out on an empty stomach burned twice as much fat as those who postponed their workout after breakfast.

“Importantly, Gonzales specified, although the different timing of the workout had no effect on weight loss, there was a noticeable improvement in the overall health of those who exercised before breakfast”: their muscles responded better to insulin, better controlling blood sugar levels. “This effect,” Gonzales said, “seemed even more extraordinary to us precisely because of the fact that both groups who exercised lost a similar amount of weight.

It should be noted that the trial was done on all-male participants; therefore, it will need to be replicated with a similar study to be conducted with women as well, to verify that the result can be generalized. In addition, in this study the breakfast provided-the same for everyone-was carbohydrate-based, and the authors intend to control whether this changes in the case of a low carb meal.

Source:

Edinburgh RM, Bradley HE et al. Lipid metabolism links nutrient-exercise timing to insulin sensitivity in men classified as overweight or obese. J Clin Endocrinol Metab. 2019 Oct 19.

Spring craving for sports, but which one?

11 February 20246 January 2024 by Redazione My Special Doctor

With the arrival of warm weather, the urge to get out and move around increases a bit for everyone. But above all, there is a renewed desire to change for the better, to take care of oneself, to pay more attention to one’s body and try to get back into shape. Physical activity is a cornerstone of this process and is good for body and mind, but if you are not used to it, starting to practice it systematically is not easy. Here are some tips for
choose the sport best suited
for each person and easiest to maintain over time.

After a heart attack, physical activity improves the patient’s health condition

4 February 20246 January 2024 by Redazione My Special Doctor

Heart attack patients who then take part in a lifestyle improvement program feel better, especially when they engage in additional physical activity. This is the result of a large study presented in ACVC Essentials 4 You, a scientific platform of the European Society of Cardiology (ESC).

“Exercise consolidates physical fitness, with benefits to both physical and mental health,” said study author Dr. Ben Hurdus of the University of Leeds, UK. “If you are gradually able to participate in activities that prospect serenity , then you are more likely to achieve a better quality of life.”

People with heart attacks are usually offered lifestyle classes-which are part of cardiac rehabilitation-unless there are special contraindications. Lessons include physical assistance, smoking cessation, some advice on diet and stress management, as well as attention to medication intake.

This study especially highlighted how heart attack cohort patients view their physical and mental health (a concept definable as “health-related quality of life”).

Heart attacks have a detrimental effect on quality of life, leading to mobility problems, increased self-care in daily activities, although many people take such things as work and leisure for granted.

Previous research has shown a link between cardiac rehabilitation and improved quality of life in heart attack patients. However, most of these studies were conducted before modern drugs, statins to lower “bad” cholesterol and stents to open clogged arteries.

The EMMACE-3 study recruited 4,570 patients who were admitted to 48 hospitals throughout England with suspected heart attack from 2011 to 2013. Patients repeatedly filled out a questionnaire ,while they were in the hospital, and then after 1 month, after 6 months and after 12 months after discharge.

Question items included whether they attended Cardiac Rehabilitation, their perceived quality of life, and an assessment of their physical activity levels.

Patients who participated in Cardiac Rehabilitation programs , reported a higher overall quality of life than non-practicing patients.

Patients who attended a Cardiac Rehabilitation session by exercising up to 150 minutes or even more per week were able to experience satisfactory results on their quality of life, compared with those who stayed out of the program. Dr. Hurdus said,“Cardiac Rehabilitation involves not only physical results, but also greater commitment to leading an appropriate lifestyle and taking medications that result in an overall improvement in quality of life. Added to these outcomes are other social benefits, such as being with other people in a similar situation and sharing a sense of community. People who then choose to perform their rehabilitative practices for more minutes than the recommended minimum of 150 minutes per week report achieving an even higher quality of life.”

Professor Chris Gale, senior author from the University of Leeds, concluded: “All heart attack patients should be referred to a Cardiac Rehabilitation program unless their physician has reasons to advise against it. Patients are advised to talk with their primary care physician to consider whether the Cardiac Rehabilitation program may be suitable for the patient’s physical condition.”

Source: European Society of Cardiology

How exercise supports your mental fitness: current recommendations

4 February 20246 January 2024 by Redazione My Special Doctor

Sports activities can lead to long-term improvement in cognitive performance in all age groups. However, the effects differ between men and women, and not all sports sports result in the same impact. The researchers provided recommendations based on a comprehensive analysis of previous studies.A healthy body houses a healthy mind: sports activity can improve cognitive performance. However, there are many different types of sports and a wide range of exercises and workouts. What kind of exercise and how often will it keep the mind in top shape? This is the question that was explored by researchers at the University of Basel and their colleagues at the University of Tsukuba in Japan through a large-scale analysis of the scientific literature. They used this analysis to derive recommendations that they recently published in the journal Nature Human Behaviour.

Coordinated sports are particularly effective the research team with the participation of Dr. Sebastian Ludyga and Professor Uwe Pühse evaluated 80 individual studies to identify some key characteristics. Resistance training, strength training, or a mix of these components appear to improve cognitive performance. However, coordinated and challenging sports that require complex movement patterns and interaction with other practitioners are significantly more effective. “Coordinating during a sport seems to be even more important than the total volume of sport activity,” Ludyga explains.

A higher total extent of activity does not necessarily lead to a correspondingly higher level of effectiveness for mental fitness. Longer duration per training unit promises greater improvement in cognitive performance only over a longer period of time. All age groups benefit.Just like our physical condition, cognitive performance changes over a lifetime. There is great potential for improvement during childhood (cognitive development stage) and during old age (cognitive degradation stage). However, the research group of the Department of Sport, Exercise and Health (DSBG) at the University of Basel could not find an indicator of the different levels of effectiveness of sports activities within different age groups.

In addition, sports activities from elementary school age to later school age need not be substantially different to improve cognitive performance. Different age groups can therefore be combined for a common goal during sports. “This has already been selectively implemented with joint exercise programs for children and their grandparents.”, says Pühse. Such programs could then be further expanded.

Intense sports sessions can be conducted for teens and adults.The same volume of sports activity has a different effect on physical fitness for men and women, as we already know. However, the research team has now been able to verify this for mental fitness. As a result, men benefit more from sporting activity.The differences between the sexes are particularly evident in the intensity of movement, but not in the type of sport. Hard training seems to be especially useful for boys and adult men. Coupled with a gradual increase in intensity, this leads to significantly greater improvement in cognitive performance over a longer period of time.In contrast, the positive effect on women and girls disappears if the intensity is increased too quickly. The research results suggest that they should choose low to medium intensity sports activities if they want to increase their cognitive ability.

Mens sana in corpore sano!

4 February 20246 January 2024 by Redazione My Special Doctor

Even the Ancient Romans were aware of the positive correlation between exercise and mental activity. But not all sports are the same.

Which sports promote mental activity and what is the optimal amount of physical activity?

These questions were attempted to be answered by a group of researchers from the University of Basel in Switzerland and the University of Tsukuba in Japan in a study published in the journal Nature Human Behaviour.

A sport that includes training based on the development of strength and endurance seems to be more effective in terms of its effects on cognitive performance. Even more positive effects come from those sports activities that require complex coordination patterns and interaction with other players.

However, cognitive improvement does not seem to correlate with higher training intensity, but rather with longer training duration.

The benefits affect all age groups, potentially especially childhood, then the stage of greatest cognitive development, and old age, which is the stage of degradation. Based on the research results, however, it was not possible to define an indicator of the effectiveness of different sports activities according to different age groups. Instead, it has been seen that different ages can be brought together in the same sporting activity, such as through existing experiences of grandparents and grandchildren exercising together or men and boys engaging in more intense sporting activities.

We already know that the volume of sports activity is more important for men’s physical fitness than for women’s. This also applies to mental fitness. Especially in reference to the intensity of movement. While men and boys enjoy significant improvement, and over a longer period, in cognitive performance following hard training and increased, albeit gradual, intensity, for women the improvement in cognitive ability appears to be linked with low to medium intensity sports activities.