17-01-2019
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HEALTH<br />
THURSdAY,<br />
JANUARY <strong>17</strong>, 2<strong>01</strong>9<br />
5<br />
Why exercise alone won’t save us<br />
Vybarr Cregan-Reid<br />
This is the time of year when<br />
trainers are mined from<br />
under beds and gym kits are<br />
disinterred from the bottom<br />
drawer. Google searches<br />
relating to physical fitness<br />
peak in January. Many<br />
people even trawl the web to<br />
find out about "desk<br />
exercises" and "workouts on<br />
the go" in case they are too<br />
busy to use their new gym<br />
memberships.<br />
Our relationship with<br />
exercise is complicated.<br />
Reports from the UK and<br />
the US show it is something<br />
we persistently struggle<br />
with. As the new year rolls<br />
around, we anticipate<br />
having the drive to behave<br />
differently and become<br />
regular exercisers, even in<br />
the knowledge that we will<br />
probably fail to do so. Why<br />
do we want to exercise?<br />
What do we expect it to do<br />
for us? We all know we are<br />
supposed to be exercising,<br />
but hundreds of millions of<br />
us can't face actually doing<br />
it. It is just possible the<br />
problem lies at the heart of<br />
the idea of exercise itself.<br />
Exercise is movement of<br />
the muscles and limbs for a<br />
specific outcome, usually to<br />
enhance physical fitness. As<br />
such, for most of us, it is an<br />
optional addition to the<br />
working day - yet another<br />
item on a long list of<br />
responsibilities alongside<br />
the fulfilment of parental<br />
duties or earning money to<br />
put food on the table. But<br />
because the principal<br />
beneficiary of exercise is<br />
ourselves, it is one of the<br />
easiest chores to shirk. At<br />
the end of the working day,<br />
millions of us prefer to<br />
indulge in sedentary leisure<br />
activities instead of what we<br />
all think is good for us: a<br />
workout.<br />
We need to step out of sedentary lifestyles.<br />
Fitness crazes are like<br />
diets: if any of them worked,<br />
there wouldn't be so many.<br />
CrossFit, the intensely<br />
physical, communal<br />
workout incorporating free<br />
weights, squats, pull-ups<br />
and so forth, is still less than<br />
20 years old. Spin classes -<br />
vigorous group workouts on<br />
stationary bikes - have only<br />
been around for about 30.<br />
Aerobics was a craze about a<br />
decade before that, although<br />
many of its high-energy<br />
routines had already been<br />
around for a while. (The<br />
pastel horror of 1970s<br />
Jazzercise is probably best<br />
forgotten.) Before that, there<br />
was the jogging revolution,<br />
which began in the US in the<br />
early 1960s. The Joggers<br />
Manual, published in 1963<br />
by the Oregon Heart<br />
Foundation, was a leaflet of<br />
about 200 words that sought<br />
to address the postwar panic<br />
about sedentary lifestyles by<br />
encouraging an accessible<br />
form of physical activity,<br />
explaining that "jogging is a<br />
bit more than a walk". The<br />
jogging boom took a few<br />
years to get traction, hitting<br />
its stride in the mid- to late-<br />
80s, but it remains one of<br />
the most popular forms of<br />
exercise, now also in groups.<br />
The exercise craze that<br />
dominated the 1950s was,<br />
oddly, not even an exercise.<br />
The vibrating exercise belt<br />
Photo: Laurène Boglio<br />
promised users could<br />
achieve effortless weight loss<br />
by having their midriffs<br />
violently jiggled. It didn't<br />
work, but you can still find<br />
similar machines available<br />
for purchase today.<br />
These fads even came with<br />
their own particular fashions<br />
- legwarmers, leotards,<br />
Lycra. So is our obsession<br />
with fitness doomed to be<br />
the stuff of embarrassing<br />
passing "phases"? Is exercise<br />
itself a fad?<br />
t is not news that we are<br />
becoming more sedentary as<br />
a species. The problem has<br />
been creeping up on us for<br />
generations. As industry and<br />
technology solved the<br />
physical demands of manual<br />
labour, they created new<br />
challenges for the human<br />
body.<br />
Evidence about bone<br />
strength and density gleaned<br />
from fossils of early humans<br />
suggests that, for hundreds<br />
of thousands of years,<br />
normal levels of movement<br />
were much higher than ours<br />
today. And the range of work<br />
required of the human body<br />
to subsist was sizeable:<br />
everything from foraging for<br />
food and finding water to<br />
hunting, constructing basic<br />
shelters, manufacturing<br />
tools and evading predators.<br />
The fossil record tells us that<br />
many prehistoric humans<br />
were stronger and fitter than<br />
today's Olympians.<br />
A hundred years ago,<br />
while life was easier than it<br />
had been for our huntergatherer<br />
forebears, it was<br />
still required that shopping<br />
was fetched, floors<br />
scrubbed, wood chopped<br />
and washing done by hand.<br />
Modern<br />
urban<br />
environments do not invite<br />
anything like the same kinds<br />
of work from the body. It is<br />
not easy to clock up those<br />
miles when cities are built to<br />
prioritise cars and treat<br />
pedestrians as secondary.<br />
We are not assisted by our<br />
environments to move like<br />
we used to, for reasons tied<br />
up with motivation, safety<br />
and accessibility.<br />
Technological innovations<br />
have led to countless minor<br />
reductions of movement. To<br />
clean a rug in the 1940s,<br />
most people took it into their<br />
yard and whacked the<br />
bejeezus out of it for 20<br />
minutes. Fast-forward a few<br />
decades and we can set<br />
robot vacuum cleaners to<br />
wander about our living<br />
rooms as we order up some<br />
shopping to be delivered,<br />
put on the dishwasher, cram<br />
a load into the washer-dryer,<br />
admire the self-cleaning<br />
oven, stack some machinecut<br />
logs in the grate, pour a<br />
glass of milk from the frostfree<br />
fridge or thumb a<br />
capsule into the coffee<br />
maker. Each of these devices<br />
and behaviours is making it<br />
a bit more difficult for us to<br />
keep moving regularly<br />
throughout our day.<br />
Cause of polycystic ovary<br />
syndrome discovered<br />
Alice Klein<br />
The most common cause of female<br />
infertility - polycystic ovary<br />
syndrome - may be caused by a<br />
hormonal imbalance before birth.<br />
The finding has led to a cure in mice,<br />
and a drug trial is set to begin in<br />
women later this year.<br />
Polycystic ovary syndrome affects<br />
up to one in five women worldwide,<br />
three-quarters of whom struggle to<br />
fall pregnant. The condition is<br />
typically characterised by high levels<br />
of testosterone, ovarian cysts,<br />
irregular menstrual cycles, and<br />
problems regulating sugar, but the<br />
causes have long been a mystery.<br />
"It's by far the most common<br />
hormonal condition affecting<br />
women of reproductive age but it<br />
hasn't received a lot of attention,"<br />
says Robert Norman at the<br />
University of Adelaide in Australia.<br />
Treatments are available for<br />
helping affected women get<br />
pregnant, but their success rates are<br />
typically less than 30 per cent across<br />
five menstrual cycles. Now, Paolo<br />
Giacobini at the French National<br />
Institute of Health and Medical<br />
Research and his colleagues have<br />
found that the syndrome may be<br />
triggered before birth by excess<br />
exposure in the womb to a hormone<br />
called anti-Müllerian hormone.<br />
The researchers discovered that<br />
pregnant women with polycystic<br />
ovary syndrome have 30 per cent<br />
higher levels of anti-Müllerian<br />
hormone than normal. Since the<br />
syndrome is known to run in<br />
families, they wondered if this<br />
hormonal imbalance in pregnancy<br />
might induce the same condition in<br />
their daughters.<br />
To test this idea, they injected<br />
excess anti-Müllerian hormone into<br />
pregnant mice. As their female<br />
offspring grew up, they displayed<br />
many of the hallmarks of polycystic<br />
ovary syndrome, including later<br />
puberty, infrequent ovulation,<br />
delays in falling pregnant, and fewer<br />
offspring.<br />
The excess hormone seemed to<br />
trigger this effect by overstimulating<br />
a set of brain cells that raise the level<br />
of testosterone. The team were able<br />
to reverse this effect in the mice<br />
using cetrorelix, an IVF drug<br />
routinely used to control women's<br />
hormones. After treatment with this<br />
drug, the mice stopped showing<br />
symptoms of polycystic ovary<br />
syndrome.<br />
The team is now planning a clinical<br />
trial of cetrorelix in women with the<br />
condition, which they hope to start<br />
before the end of the year. "It could<br />
be an attractive strategy to restore<br />
ovulation and eventually increase<br />
the pregnancy rate in these women,"<br />
says Giacobini. "It's a radical new<br />
way of thinking about polycystic<br />
ovary syndrome and opens up a<br />
whole range of opportunities for<br />
further investigation," says Norman.<br />
If the syndrome is indeed passed<br />
from mothers to daughters via<br />
hormones in the womb, that could<br />
explain why it's been so hard to<br />
pinpoint any genetic cause of the<br />
disorder, says Norman. "It's<br />
something we've been stuck on for a<br />
long time," he says. The findings<br />
may also explain why women with<br />
the syndrome seem to get pregnant<br />
more easily in their late 30s and<br />
early 40s, says Norman. Anti-<br />
Müllerian hormone levels are known<br />
to decline with age, usually<br />
signalling reduced fertility. But in<br />
women who start out with high<br />
levels, age-related declines may<br />
bring them into the normal fertility<br />
range - although this still needs to be<br />
tested, says Norman.<br />
Polycystic ovaries are the most common cause of fertility issues in<br />
women.<br />
Photo: Science Photo Library<br />
Our workplaces are making us sick, but there are clever ways to be careful about germiest corners.<br />
Photo: Chris Turner<br />
How to avoid getting sick<br />
in the office<br />
Yvaine Ye<br />
The headlines are lurid. One 2<strong>01</strong>2<br />
University of Arizona study swabbed<br />
chairs, phones, keyboards, computer<br />
mice and desktops in offices in New<br />
York, San Francisco and Tucson,<br />
Arizona. It found traces of more than<br />
500 different types of bacteria, the<br />
most abundant "common inhabitants<br />
of the human skin, nasal, oral or<br />
intestinal cavities". A study last year<br />
found that the "average desk contains<br />
400 times more germs than a toilet<br />
seat". In excess of 130 million UK<br />
working days were lost to sickness in<br />
20<strong>17</strong>, well over half of them due to<br />
complaints that could be picked up in<br />
the office, from colds and coughs to flu<br />
and gastroenteritis. Should we be<br />
donning hazmat suits at our desks?<br />
Probably not, says Sally Bloomfield at<br />
the London School of Hygiene and<br />
Tropical Medicine, as focusing on how<br />
many microbes there are in the<br />
working environment is highly<br />
misleading. "We're constantly<br />
shedding stuff into our environment,<br />
but these organisms are mostly<br />
harmless," she says. Unless we are<br />
made to hot-desk (see "Winning at<br />
work: Why hot-desking and open-plan<br />
offices are bad for you"), our desks are<br />
our safe havens: the microbes there are<br />
largely our own. Besides the daily<br />
commute if you use public transport,<br />
the danger zones at work are<br />
communal areas, says Bloomfield,<br />
especially shared surfaces<br />
Which fitness policy to adopt<br />
and which to ignore<br />
Sam Wong<br />
Do you start your day with a visit<br />
to a hyperbaric oxygen chamber?<br />
Or do you prefer to stare at the<br />
sun while doing yoga? These are<br />
among the rituals of four<br />
"wellness" obsessives who were<br />
profiled by The Times on 12<br />
January.<br />
The pursuit of good health is, of<br />
course, to be encouraged, but it's<br />
hardly surprising that some of the<br />
measures they reported - such as<br />
Himalayan salt lamps and a<br />
device called the<br />
"HumanCharger" - raised a few<br />
eyebrows on social media.<br />
Devotees of wellness clearly<br />
have a strong interest in the<br />
science of human health, and<br />
many of their habits have some<br />
basis in research. However, they<br />
could perhaps do with a little help<br />
at sifting evidence-based lifestyle<br />
advice from pseudoscientific guff.<br />
For anyone hoping to improve<br />
their own health, we've picked<br />
out a few of the good bits from<br />
their daily routines - and a few<br />
you should probably ignore.<br />
Sun staring - "I sun-stare<br />
because the UV rays aren't<br />
harmful to my retina the first<br />
hour after sunrise," Dasha<br />
Maximov told The Times.<br />
Though fewer UV rays will hit<br />
your retina when the sun is not<br />
yet up, they are still harmful.<br />
Staring at the sun is not a good<br />
idea at any time.<br />
HumanCharger - "It looks like<br />
an iPod and shines light into my<br />
ear to give me energy," says<br />
photographer Alex Beer. Light<br />
therapy may be useful for all<br />
sorts of things, including<br />
depression and neurological<br />
diseases, but it works best<br />
through the eyes.<br />
Seawater supplements - Tim<br />
Gray, a digital marketing agency<br />
CEO, said he takes Quinton<br />
Isotonic - "a supplement that<br />
comes from plankton and<br />
contains enzymes that help me<br />
stay hydrated". According to one<br />
website selling these products,<br />
they are 29 per cent sea water<br />
and 71 per cent spring water, so a<br />
10 ml shot of it is unlikely to do<br />
anything much.<br />
Brain-enhancing drugs - Gray<br />
also takes aniracetam, a drug he<br />
says "switches my brain on and<br />
gives me clearer thinking".<br />
Though studies have found a<br />
benefit in patients with<br />
dementia, there is minimal<br />
evidence that the drug is helpful<br />
to people with normal cognitive<br />
function.<br />
Staying hydrated - "I wake up<br />
and immediately rehydrate,"<br />
says Beer. Gray has a<br />
spreadsheet recording his<br />
hydration. Wellness enthusiasts<br />
seem to have a particular<br />
concern about staying hydrated,<br />
but the truth is if you just obey<br />
your thirst, you'll be fine.<br />
Ditching processed food -<br />
We're told we must eschew<br />
processed food, but there's no<br />
good reason to do so. They have<br />
helped us overcome hunger and<br />
reduce waste. Yoga and<br />
meditation - Yoga has wellestablished<br />
benefits for physical<br />
strength and psychological<br />
health. Mindfulness meditation<br />
can alleviate depression and<br />
anxiety, improve learning, and<br />
perhaps even slow ageing. There<br />
is also evidence that yoga and<br />
meditation can dampen the<br />
activity of genes associated with<br />
inflammation. To enhance their<br />
benefits further, you can even<br />
combine them with brain<br />
zapping.<br />
Avoid blue light in the evening -<br />
There is growing evidence that<br />
exposure to blue light in the<br />
evening disrupts our circadian<br />
rhythms and affects the quality of<br />
sleep. Switching off screens<br />
before bed, or using an app to<br />
filter out blue light, may be<br />
helpful. "When I'm working on<br />
the computer, I use a program<br />
that dims the screen according to<br />
the sun's timing in my location,<br />
Thinking of getting into wellness? Here's a helpful guide.<br />
Photo: Getty<br />
and I wear blue-light-blocking<br />
glasses," says Maximov.<br />
Get plenty of sleep - Gray has<br />
analysed his sleep for four years<br />
and found that seven hours and<br />
forty-one minutes' sleep is "the<br />
perfect amount for me". Getting<br />
less than seven hours' sleep<br />
raises your risk of obesity, heart<br />
disease, depression and early<br />
death.