The Science of Sleep Chronotypes: Unveiling the Secrets of Our Internal Clocks

Sleep is an essential part of our lives, as it rejuvenates our bodies and minds, allowing us to wake up refreshed and ready to go through a new day. However, not everyone sleeps at the same time or sticks to the same sleep patterns. Understanding how our internal clocks affect our sleep-wake patterns and overall well-being will help us determine our sleep chronotype and allow us to increase our productivity and make the best out of the day. So here is all the science behind sleep chronotypes.

Also Read: Playlists that can help you fall asleep in 10 minutes – the connection between sleep and music

What is a sleep chronotype?

Sleep chronotype refers to an individual’s preferred timing for sleep and wakefulness throughout 24 hours. While some people are more active in the morning with their energy draining towards the evening hours, some have high levels of energy around sunset, and then there are others who have different biological clocks, or as scientists call it, circadian rhythms.

What are the four sleep chronotypes?

The most common way of describing a person’s chronotype is by comparing their daily circadian rhythms to the biological clock of animals. In that regard, four animals are usually used for reference and these include the lion, the bear, the wolf and the dolphin.

Lion – These are people who wake up early in the morning and go to bed early. They are more productive before lunchtime but get tired around the evening, thus making it hard for them to partake in social events in the evening.

Bear – Nearly 55 per cent of the human population fall under this category and their clock depends on the sun, as in, they wake up around sunrise and their activity levels decline by night. They are energetic in the forenoon and the evening, making it easy for them to work well during the day and attend events in the evening without feeling too tired.

Wolf – Also considered the night owl, these people prefer to go to bed late in the night and wake up late. They are more productive during the afternoons. As a result, a 9-to-5 work schedule may not suit them.

Dolphin – People with insomnia are generally part of this chronotype because, like this animal that is half awake while it sleeps to protect itself from predators, these people do not sleep well. Their sleep schedule may not follow a certain pattern every day, and they are highly active in the evenings.

What is the science behind sleep chronotypes?

Numerous scientific studies have sought to understand the impact of sleep chronotypes on various aspects of our lives. One study, titled ‘Epidemiology of the human circadian clock,’ conducted by T Roenneberg and others found that sleep chronotypes were influenced by a person’s genes, with certain genetic variations increasing a person’s productivity in the morning or evening.

Another study conducted by neuroscientist Valérie Mongrain and her team revealed that individuals with distinct chronotypes exhibit differences in brain activity during sleep, potentially affecting their cognitive level and emotional quotient.

Given the number of studies that have been conducted regarding sleep chronotypes, it has sparked conversations and debates among researchers, healthcare professionals, and society as a whole. Some argue that understanding and respecting individual sleep chronotypes can lead to improved well-being and productivity. They advocate for flexible scheduling of work and school hours, allowing individuals to align their activities with their natural sleep preferences. This approach is believed to yield better cognitive performance, mental health, and overall satisfaction.

On the other hand, critics argue that accommodating individual sleep chronotypes on a large scale may not be practical and cost-effective, given the societal structures and demands. They believe that promoting good sleep hygiene, irrespective of one’s sleep chronotype, can mitigate some of the negative effects associated with sleep deprivation. They suggest maintaining consistent sleep schedules, creating a conducive sleep environment, and developing healthy sleep habits, such as avoiding electronic devices before bedtime.

Staying idle is far from ideal – why busy people should fit in exercise every day

Spending long working days almost constantly deskbound is known to be bad for health. Combine that with little or no exercise outside the office and the deleterious effects on our health are worsened.

According to a study published in The Lancet, insufficient physical activity is a leading risk factor for non-communicable diseases and has a negative effect on mental health and quality of life. Sitting down too much can trigger weight gain and back pain, create blood clots, induce heart attacks and have been linked to cancer. Another study conducted by BMC Public Health suggests an unwanted association between sitting time and anxiety.

Why people do not exercise

Physiotherapist Terence Tsang believes it can be difficult for individuals with sedentary lifestyles to break the habit of sitting for long periods and incorporate more physical activity into their daily routines. He also says many people lead busy lives and have demanding work schedules or family responsibilities, which can make it difficult to find time for exercise.

Some may simply lack motivation to exercise, especially if they do not enjoy physical activity or see immediate results. “Other people may have pre-existing health conditions that make exercise challenging or uncomfortable,” he says.

He lists a whole range of potential health and physical effects of a sedentary lifestyle – from heart disease, stroke and type 2 diabetes to weak heart muscles and poor circulation.

Inactivity can also result in muscle weakness and loss, poor bone density and an increasing risk of falls and injuries. Inactivity can spur weight gain and obesity too, as well as mental health issues.

Minimum requirement

According to the World Health Organization, adults should aim to engage in at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous aerobic exercise per week, or a combination of both. A British doctor recently told the BBC that the barest minimum someone should aim for is 5,000 to 6,000 steps a day. He also believes there are improvements to our health if the pace of the steps increases.

A study published in journals of the American Medical Association backs up this advice. It involved 78,500 individuals and found that completing up to 10,000 steps per day may be associated with a lower risk of mortality, and cancer and cardiovascular disease (CVD) incidence. Furthermore, steps performed at a higher cadence may prompt additional risk reduction.

Short-burst benefits

Research presented in Nature Medicine also highlighted the benefits of sudden bursts of activity like running to catch a train or doing household chores vigorously. The study concluded that as few as two or three bouts of such unplanned exercise per day, even if they last just a couple of minutes, can substantially lower CVD and cancer mortality risk. Standing for an extra two hours a day is also thought to have some benefits.

“It’s important to remember that any amount of physical activity is better than none,” says Tsang. “Even small amounts of physical activity throughout the day can have a positive impact on overall health and wellbeing.”

For people who are busy, Tsang advises that there are several ways to squeeze in more steps and exercise. “Take short breaks throughout the day to stand up, stretch and walk around. Even a few minutes of physical activity can help improve circulation and boost energy levels,” he says.

“Consider walking or biking to work instead of driving or taking public transportation,” he adds, noting that getting off one MTR stop earlier than usual and walking from there to the office could be an alternative.

Another quick and easy way to get some extra steps and improve cardiovascular health would be to use the stairs whenever possible rather than taking the lift or escalator. “Using a pedometer or fitness tracker can help you track your steps and monitor your physical activity throughout the day,” he says. “This can be a helpful tool for staying motivated and achieving your fitness goals.”

Moderate vs vigorous activity

Any physical activity that raises your heart rate and makes you breathe harder can be considered health-boosting moderate-intensity exercise. Walking at a moderate pace can be an excellent way to clock up physical activity; Tsang advises aiming for a pace that ups your heart rate and makes you feel slightly out of breath.

He cites other activities: “Cycling can be a great way to get cardiovascular exercise. You can ride a bicycle outdoors or use a stationary bike indoors. Swimming is a low-impact exercise that can be great for people with joint pain. It can also provide a full-body workout. Dancing can be a fun and enjoyable way to get physical activity. It can also improve flexibility, balance and coordination.”

Tsang notes that hiking can provide both physical and mental health benefits, while yoga can improve flexibility, strength and balance, plus help reduce stress and elevate mood.

“Moderate-intensity activities such as brisk walking and cycling at a moderate pace can provide health benefits like improved cardiovascular health, muscle strength and bone density, and can reduce the risk of chronic diseases such as heart disease, stroke and diabetes,” he notes. “Vigorous activities such as high-intensity workouts, running, jumping rope can provide additional health benefits like improved fitness levels, greater calorie burn and better weight management.”

The choice between moderate and vigorous activity ultimately depends on personal preference. “It’s important to choose activities that are enjoyable and sustainable over the long term, as this is more likely to lead to a consistent physical-activity routine,” he says.

Wider health picture

Tsang also stresses that physical activity is just one component of a healthy lifestyle and that eating a balanced diet, getting enough sleep, managing stress, and avoiding tobacco and excessive alcohol consumption are also important. He recommends consulting a healthcare professional before starting a new exercise routine.

Delicious Defense: How Antioxidant-Rich Foods Can Shield Your Body From Harmful Free Radicals

‘Antioxidants’ is a word that has been constantly mentioned in the skincare industry with more companies manufacturing products that contain green tea extracts, vitamin C, vitamin E and other compounds that have antioxidants in them. The chemical is praised for its anti-ageing properties and for preventing the epidermis layer from being damaged. As essential as it is for your skin, antioxidants are also crucial for a healthy body, so here is (almost) everything you should know about antioxidants.

In order to understand antioxidants and their role better, it is necessary to know about free radicals.

Free radicals are atoms that are produced as a result of the body’s natural chemical reactions caused by factors such as stress, alcohol, smoking, and UV rays and believe it or not, even exercising can contribute to the production of free radicals.

These loose atoms that freely move around the body tend to capture the electrons from the other cells in the body which can lead those cells to lose their function gradually. This condition is scientifically referred to as oxidant stress and it can cause havoc to the human body, eventually resulting in cancer, cardiovascular diseases and more medical problems.

To tackle this issue, antioxidants donate their electrons to the free radicals so that they do not steal the electrons from the other cells. While this may sound counterintuitive with the antioxidants losing their electrons, this actually does not cause any damage to them.

Antioxidants are naturally occurring in our body but as we grow old, the body generates them in lesser quantity thus having to depend on foods for it. An antioxidant-rich diet is particularly essential during summer because more UV rays enter the body thus increasing the production of free radicals.

Fortunately, it is very convenient to add antioxidants to your diet because there are plenty of foods that have the substance in them. Here are some ways to implement them in your daily meals.

Also Read: Tasty, tailored, diet-conscious repasts delivered to the door save time in busy lives

Berries

Add some berries to your morning cup of cereal, yoghurt or smoothie. While strawberries, cranberries and raspberries are good picks, blueberries are the best choice as they contain the most amount of antioxidants in them.

Nuts

Try snacking on a handful of nuts such as pecans, chestnuts and walnuts which are not only a great source of antioxidants but also healthy fats.

Dark Chocolate

Choose dark chocolate as a dessert for your post-meal cravings as it is certainly a healthier alternative to other types of chocolates due to the high amount of cocoa in them. In addition to supplying antioxidants to the body, dark chocolate also contributes to a healthy heart.

Salads

If you love salads, then load them with spinach or kale which are both excellent sources of antioxidants. You can even add a few slices of carrots which have the antioxidant-rich chemical called carotenoids that give the vegetable its orange colour. Even sweet potatoes have carotenoids in them so if you are a fan of this root vegetable then you can have it roasted, boiled or however you like it.

Meat

Meat lovers can always depend on certain meats like chicken, pork and beef to replenish their bodies with antioxidants.

Can Electrical Muscle Stimulation Actually Work? A Deep Dive into EMS Training

Electronic Muscle Stimulators, often referred to as EMS, are becoming more popular as a machine that helps athletes and fitness enthusiasts to improve their performance and physical fitness. Traditionally used in rehabilitation centres and physical therapy sessions, EMS machines have now found a place in the fitness industry with some gyms including the tool in their training. With EMS workouts often advertised to give great results in a short duration, it is quite intriguing to many, so here is everything you should know about EMS before you use one.

The EMS machines used in fitness centres generally come in the form of a vest or shorts that can be worn by the individual. It targets specific muscles, such as the abs, glutes, and quadriceps. It works by generating small electrical impulses to stimulate muscle contractions. These contractions are similar to those produced during exercise and can help individuals to gain greater muscle mass, strength, and endurance without engaging in physically demanding activities.

Given that EMS workouts are more effective than regular workouts, a person would typically only need about 15 minutes of training with the machine. But even that short duration can be very intensive and tiring because the electric stimulation acts as a resistance.

In addition to this, EMS has other benefits that contribute to improving fitness levels. It helps the inactive muscles in the body by preventing them from thinning (a condition called muscle atrophy) by stimulating affected muscles that aren’t being used regularly. It also enables the body to increase blood flow to the affected areas, increase endorphins, that help with relieving pain, and release inflammation and tension.

Research conducted by two South Korean universities proved that young women who received high-frequency current therapy lost a significant amount of abdominal fat after a six-week session. Despite such studies that have been conducted to prove the effectiveness of employing an EMS machine during workouts, there is not enough scientific proof that shows the efficacy of EMS in comparison to regular exercises.

Moreover, some individuals are advised not to use EMS depending on certain health statuses such as if they wear a pacemaker or are pregnant.

Besides, individuals have to be extra careful while using the machine because when the machine is placed incorrectly, it can cause muscle strain, sprains, spasms or even injuries. That is why it is crucial to consult a professional trainer before incorporating electronic muscle stimulation into your fitness routine. The trainer can guide on using the EMS machine correctly, and ensure that the electrodes are correctly placed.

If you do not have any medical conditions that limit you from using the machine and you would like to start using one, there are some fitness centres in Hong Kong that provide the service.

EMS Fitness Limited

Certified trainers help you tone your entire body by making you do low-intensity exercises while wearing the machine.

Price: Starting at HK$6200 for 10 sessions
Duration of one session: 20 minutes
Location: 10A, Carfield Building 77, Wyndham Street, Hong Kong
Click here to make your booking.

Sixpad Station

Here the EMS training is more technology-advanced with this fitness centre also using a digital mirror that ensures that you do each step of the workout more precisely.

Price: Starting at HK$2560 for 4 sessions
Duration of one session: 15 minutes
Location: 327 & 329, 3F, K11 Musea, 18 Salisbury Rd, Tsim Sha Tsui, Hong Kong
Click here to make your booking

Feelness Hong Kong

Feelness offers a range of EMS programmes thus allowing people with different levels of fitness to find something more appropriate for them.

Price: HK$700 for 2 sessions
Duration of one session: 20 minutes
Location: 1/F, 87 Percival Street, Causeway Bay, Hong Kong
Click here to make your booking

Stay Cool and Hydrated: Tips to Beat the Heat and Quench Your Thirst

Staying hydrated is one of the most important things you can do for your health. While the usual recommendation is 6 to 8 glasses per day, a Harvard study found that these quantities actually depend on various factors such as the weather, medical conditions, age and activity level. That said, the body will need more water during the summer especially because we tend to lose water from the body through sweat.

Not only does it help regulate body temperature, but it also aids in digestion, supports healthy skin, and helps flush out toxins. Despite its importance, many of us struggle to drink enough water throughout the day. Fortunately, there are many tasty and creative ways to stay hydrated beyond just drinking plain water. So here are some tips to stay hydrated.

Eat water-rich fruits

Fruits and vegetables are certainly one of the healthiest and tastiest sources of hydration. Given the many options available, there is undoubtedly some fruit or vegetable for every person to include in their diet. Consume them either as a snack or have them in your daily meals and these foods can do more than just hydrate your body. Different produce are rich in different nutrients that are essential for the body to function healthily. Particularly, those fruits and vegetables containing potassium like watermelon, grapefruit, and spinach are more advantageous as they act as catalysts to keep the body hydrated by helping the cells to absorb water faster.

Pay attention to dehydration signals

Drinking less than the required amount of water can lead to dehydration and the body usually has certain ways of showing this. Some signals include dry mouth, chapped lips, tiredness, bad breath and more. So next time, if you notice any of these signs, drink some water first before applying that lip balm.

Set reminders

Though everyone knows how crucial it is to drink a lot of water, it can be quite easy to forget to do so especially if you are busy doing something else. One simple and great way to ensure that you intake water regularly throughout the day is to set reminders on your phone. There are even apps specially built for this purpose that allow you to set a daily target and the app will ring alarms at regular intervals reminding you to drink water on a regular basis.

Another way to remind yourself to drink water frequently is to buy one of those motivational bottles that come with time marks and slogans that encourage you to reach your daily water intake goals.

Try infused waters

Water that is infused with flavours from herbs or fruits is also a nice way to ensure that you drink the optimal amount of water every day. They can also help with weight loss and digestion.

You can either buy pre-infused water or make your own infused water by adding certain herbs or fruits to a large jar of water and leaving it for 5 to 8 hours depending on how flavourful you want the water to be. Once the infused water is ready, you can filter and drink the water.

You can also purchase one of those infuser water bottles that have a special compartment with a filter in them for you to add some fruits or herbs to them, allowing the water to become concentrated with flavours throughout the day.

Triathlon – the triple-sporting challenge open to everyone

The triathlon is a sport that will push you to your limits of endurance and test your competitive spirit to its maximum. For many, the very thought of doing three different sporting activities in one go is simply too off-putting, too much of a test of physical stamina. But for others, the sense of overcoming great odds and of facing a supreme test of character is its great attraction. And it’s also a sport for all ages.

“Anyone can challenge themselves, regardless of age, I have seen people in their 80s participating,” says Doron Grossman, an Australian in his 60s and a veteran of several Singapore triathlons, as well as the Busselton and Bintan half ironman events. Such is his sense of achievement from these activities that he would actively encourage anyone to participate in triathlons.

What is a triathlon?

The standard triathlon combines swimming, biking and running, usually in that order, although any multi-endurance event in which three different sports are completed consecutively can be considered a triathlon. There are common triathlon distances for different categories, from the supersprint, which in total equates to about seven miles, up to an Ironman, which is even harder and totals around 140 miles. The first recorded triathlon took place in San Diego in 1974 and it became an Olympic Sport in 2000 in Sydney.

Why do people do it?

There are known to be considerable physical, health and other benefits from training for and participating in triathlons. As you train for a triathlon, your body will adapt to increased workloads and upgrade its cardio-respiratory function.

And this produces knock-on benefits. “I believe being physically fit assists in being mentally healthy and alert. Also, the endorphins that are produced really make you feel great about yourself. Participation also forces you to eat more healthily in order to fuel your body,” says Doron, who is also the managing director of a company involved in the insurance sector in Hong Kong.

Some competitors experience a strong emotional charge during training and competitions. Others report an intense almost spiritual feeling of overcoming adversity and struggle and of feeling a great sense of achievement.

Beyond that, there are a multitude of potential health benefits – lower bad (and higher good) cholesterol levels, reduced chance of strokes and heart attacks, lower blood pressure, reduced chance of diabetes, better overall body composition, and stronger bones to name but a few.

There is also a social aspect, with Doron saying: “You also meet a lot of people as training partners or coaches that create a like-minded social circle.”

The benefits of cross-training

Triathlon involves three sports so inherently training for such an activity involves crosstraining and includes a variety of exercises in the training routine.

This is also what makes training for triathlons so appealing for some, with the variety in the training routine reducing the burnout typically caused by concentrating on one type of exercise. Fitness can then become enjoyable and a lifestyle option. “The fact that it involves three disciplines makes training interesting. Many people get bored if they just run, bike or swim. By mixing it up, it keeps you motivated to train,” says Doron.

Obviously, to compete in triathlons you need a certain level of competence in swimming, biking and running. For newcomers to the sport, it is the swimming part which often appears the most challenging, including for Doron, who actually had to learn to swim before he could take part in his first such event.

Irrespective of any competitor’s individual goal, it is actually the training which is the most important aspect of a triathlon.

Time – the biggest commitment

“The biggest commitment is time. Training involves spending time training in all three disciplines as well as training for the transition, which is where you change gear from one discipline to another,” says Doron.

The transition is the stage where competitors drop off equipment they no longer need and pick up equipment they require for the next stage of the triathlon. Some experts suggest bringing along more items rather than potentially missing something.

Each individual athlete naturally has different strengths which affect their training routine. Training programs can be tailor-made to suit individual circumstances. “Personally, most of my training is concentrated around running, which is my greatest strength and I find that the cardiovascular fitness really helps with the bike. I also spend a few days a week swimming as that is my weakest sport and have to force myself to improve my technique as the fitness for swimming is already there.”

Doron believes anyone considering participating will need to have a good level of cardiovascular fitness and be prepared to participate in some form of activity for approximately one hour at least five days a week.

Obviously, there is the equipment necessary for the competition, which should be purchased with the idea of maximising comfort and efficiency for your training program and lifestyle. This equipment includes the right swimsuits, bike types, helmets and glasses, pedals, shoes, running apparel, nutrition belts, hydration systems and GPS watch amongst others.

Ultimately, top-tier triathlon competitors can be driven people, the prime example being Leslie Paterson. She used every skill she learnt competing in the triathlon, sometimes overcoming great pain and adversity, to raise funds for an adaption of All Quiet On The Western Front (which recently won seven BAFTAs) after years of it being rejected by Hollywood. She even completed a triathlon in Costa Rica with a broken shoulder to help fund the project. Now, that’s dedication.

Know Your Matcha – 5 Fascinating Facts About Matcha

With more than 7 million posts about matcha on Instagram, matcha is certainly one of the most popular superfoods which has often been raved about by nutritionists for its many health benefits. Its unique taste allows it to be enjoyed in the form of beverages and desserts. Despite its popularity and the large population of people who like matcha-flavoured edibles, few people have a basic knowledge of the vibrant green powder. So, here are five interesting facts to educate yourself about matcha.

Matcha’s history goes back to the 7th century

Introduced during the Tang dynasty in China, green tea leaves were boiled and turned into bricks which were convenient to store and transport. These blocks were later powdered and consumed with water and salt. But it was only after the 10th century, this form of tea, or as we call it matcha today, started gaining worldwide popularity with a Japanese Buddhist monk named Eisai, who lived in China to learn about Zen Buddhism, introducing the tea to Japan. He sowed green tea seeds in the Kyoto region thus starting a new cultivation there.

Differences between green tea and matcha stem from the cultivation

Both green tea and matcha are harvested from the tea plant which is scientifically known as the Camellia sinensis plant. However, the process by which matcha is harvested is different from the methods used to grow green tea. For starters, in order to produce the matcha, the tea plant is grown in a spot with no sunlight during the last few weeks. The leaves are then dried as quickly as possible ensuring that they don’t turn brown by coming in contact with oxygen. Following this, its veins and stems are removed so that the leaves can be ground into the powdered form which is the matcha powder.

Matcha is healthier than green tea

Given that when people drink matcha tea, they are consuming the tea leaves which were pulverised, matcha tends to have more health benefits than green tea which only consists of the essence from the tea leaves. Besides, matcha gets its name as a superfood because of its numerous advantages to one’s health. To list a few: it is rich in antioxidants; it is good for the heart; it acts as a catalyst for weight loss; and it prevents cancer.

Matcha keeps you awake for a longer period of time

The caffeine content in matcha can range anywhere between 20 – 45 milligrams in one gram of matcha powder and the high-quality ones which are often referred to as ceremonial grade matcha will have about 34 milligrams of caffeine. Despite containing lesser caffeine than coffee, matcha tends to keep you alert for a longer period of time in comparison to drinking a cup of coffee. This is because matcha contains a type of amino acid which slows down the absorption of caffeine, thereby when a person drinks matcha, the caffeine in it is released gradually keeping you energised for a longer period, unlike coffee which gives you a quick spike in energy levels but also wears out quickly.

Matcha is a wonderful skincare ingredient

In addition to the benefits one can reap from drinking a cup of matcha tea, matcha is also a wonderful ingredient to include in your skincare. Today’s beauty market boasts a range of matcha-infused products like foaming cleansers, toners, face creams, masks and more. This is due to matcha’s antioxidant content which helps to fight acne and prevent ultraviolet rays from entering the skin. Matcha also increases collagen production which helps you achieve clear and supple skin.

Can Intermittent Fasting Lead to Sustained Fitness? We weigh the evidence…

While it’s an undoubtedly popular concept among the more fad-minded in the contemporary health and fitness world, exactly how effective is intermittent fasting when it comes to weight loss and an overall improvement in health? Well, for one thing, it’s certainly easier to manage than you might expect. All it requires is a little self-discipline, though, if you were over-blessed with that you might not be worrying about any excess weight problem in the first place.

The idea behind intermittent fasting is that, by restricting your food intake, your body will be obliged to deplete its fat reserves to meet your energy requirements. While glucose from carbohydrates is your body’s most direct fuel source, you burn fat to provide energy when glucose isn’t available. Inevitably, this is more likely to happen when your body’s level of food intake is relatively low.

Essentially, intermittent fasting means scheduling for yourself periods when you refrain from eating. As it is not about what to eat, but only when to eat, it is not considered a diet per se. Although being mindful of what you eat will certainly deliver optimum outcomes, some studies have shown good results are still possible in instances where 14 hours of daily fasting are sustained without changing your normal food choices.

That aside, let’s briefly consider the five supposed benefits of this particular practice.

Weight Loss

Many of those who favour intermittent fasting do so in the belief that it will trigger a hormone reaction that catalyses weight loss. This is based on the notion that lower insulin levels, higher Human Growth Hormone levels and increased amounts of norepinephrine (noradrenaline) will increase the breakdown of body fat and facilitate its use to meet energy needs.

According to one 2011 study, intermittent fasting also results in less muscle loss than continuous calorie reduction. There have also been claims that it especially benefits those people that don’t have time to devote to meal planning and preparation. This may be why it appeals to those seeking an easy alternative to something more rigorously thought-out and planned.

Improved Cognitive

Functioning While the buzz surrounding this practice is relatively new, the notion of intermittent fasting actually dates back many centuries. It was practised by a number of ancient civilisations, with many contemporary religions retaining some vestige of the practice, often in the belief that it helps achieve clarity of focus. In support of this, a study published in Molecular Psychiatry indicated daily fasting can enhance memory and help guard against neurological disorders.

Fasting is also said to increase the level of a brain hormone called brain-derived neurotrophic factor (BDNF). A BDNF deficiency has been cited as a cause of depression and various other brain problems. Some have even claimed that fasting can help fend off Alzheimer’s Disease, the most common neurodegenerative disease. Such suggestions have, however, yet to achieve widespread acceptance among the medical community.

Longevity and Slow Ageing

Another supposed benefit of intermittent fasting is that it can even help you live longer. This is based on the claim that its triggers autophagy, a cellular recycling process that disposes of older and potentially diseased cells, resulting in an extended lifespan. Such assertions are, however, somewhat contentious.

While there have been some studies that could be seen as lending credence to such a notion, this is a highly controversial medical field and one where commercial imperatives are frequently seen as trumping proper evidential analysis. As ever, it’s best to treat any such claims with a measure of cynicism until an acceptable level of scientific consensus emerges.

Improved Heart Health

There have also been a number of assertions that the practice of intermittent fasting can help ward off future coronary problems. As heart disease is both widespread and potentially hugely debilitating (if not fatal) this is an extremely alluring prospect, while again being one that should be treated with a degree of caution until it is comprehensively endorsed by the medical community at large.

Advocates of the notion, meanwhile, maintain that intermittent fasting may improve the body’s insulin response, a mechanism that helps control blood sugar levels. This chimes with the belief that lower cholesterol and blood sugar levels can lower the risk of weight gain and diabetes, two factors known to be related to higher incidences of heart disease.

Prevention of Cancer

Inevitably, given the wide range of benefits attributed to intermittent fasting with varying degrees of credibility, sooner or later some advocate or other was going to champion its anticancer potential. Equally inevitably it was also going to be the ‘sooner’ box that got ticked.

Proponents of this particular belief maintain that intermittent fasting reduces the risk of cancer by slowing the ability of cancer cells to adapt and spread. As a corollary to this, there have also been suggestions that fasting can reduce the side effects of chemotherapy. While not wishing to entirely discredit such notions, it’s worth bearing in mind that the higher the Fear Factor, the greater the likelihood that unverifiable solutions will be posited by the less scrupulous practitioners. Few conditions have a higher fear factor than cancer.

The Best Workout Apps to Exercise at Home

Whether it is the weather that won’t let you go outdoors for a run or a hike, or you simply prefer to do your regular exercises from the comfort of your home – working out in your home gym or doing pilates in your very own fitness room – it will be convenient and amazing to have something resourceful like a workout app to guide you through your workout sessions while understanding your fitness needs and goals. Here are the top five fitness platforms to help you lead a healthy and active lifestyle.

Fit On

Perfect for people who want to include short and effective workouts in between their busy schedules, Fit On boasts a variety of workout plans including pilates, stretching, toning, yoga, strength training and more that helps you to stay fit. What sets this fitness app apart is its line of celebrity trainers and certified fitness specialists who make each session very entertaining. Additionally, the app also allows you to find workout partners with whom you can stay motivated and encourage each other not to miss workouts.

Centr

It goes without saying that a Hollywood actor like Chris Hemsworth who played a superhero or has been voted as the People’s Sexiest Man Alive certainly pays extra attention to his physique and has only the best staff of personal trainers and nutritionists who help him achieve and maintain his sculpted physique. Founded by the Thor actor himself, Centr allows you to get the exact training by the same team who trains the Marvel actor.

Pure Online

Pure Online is a technology-forward fitness platform equipped with an artificial intelligence program that allows you to ensure that you are following each step in the workout routine properly as guided by some of the top-class instructors from all over the world. The platform has a vast database of exercise and yoga videos of different fitness levels and durations that will also be updated on a regular basis which means you can keep your workouts new and fun every time.

Yoga Go

Yoga Go is a wellness app that is particularly built for people who choose yoga as their style of workout. From short sessions that can be completed in less than 10 minutes to extensive ones that are as long as 30 minutes, the yoga-centred app is catered to the needs of different individuals depending on your fitness goals – lose weight, build muscles or others – which the app will ask in advance so that all your workouts can be filtered and personalised to your needs.

Freeletics

The apt way to describe Freeletics is that it is your very own personal trainer whom you can take with you anywhere you go as this bespoke workout app personalises your workout schedule according to your needs and lets you to workout anytime and anywhere regardless of whether you are empty-handed or have equipment with you. More importantly, Freeletics keeps track of your fitness journey while regularly asking for feedback ensuring that your workout plan is updated to match your fitness growth and abilities.

The Best Group Fitness Activities To Try In Hong Kong

Working out is essential for a healthy lifestyle but on most days, it can be easy to ignore the required regular exercise, especially following a busy day at work. If only there was a way to feel encouraged to work out and have company while doing it, staying active could be much easier. One perfect solution is joining a group fitness activity and Gafencu has found the best ones for you.

Spinning Sessions

Considered a sweat-inducing cardio workout that can get your heart pumped and lead you to drop some pounds, Spinning sessions are a perfect way to implement regular exercising in your life. Besides, spinning classes are always fun given that there is always some peppy song playing in the background with an encouraging instructor guiding you to push the wheels to the beat of the music. A couple of workout studios like Renation, Pure Fitness, Velocity and more offer these indoor cycling classes.

Running and Strength Training Workouts

Midnight Runners is a workout group based in different parts of the world, including a community in Hong Kong. Though the fitness group’s name mentions them as just runners, as their tagline describes, Midnight Runners does more than run. Between their jogs and sprints, they do some strength training. Midnight Runners usually meet up on Thursdays (7:00 PM) at Central and recommend that you come straight to the spot, wearing your workout clothes and shoes, ready to start stretching and running. You can always check their latest workout schedule on Heylo.

Trail Running

If you are a nature lover who loves getting your regular dose of exercising in the outdoors, then you obviously don’t need an introduction to trail running which is typically running on a path that is enticingly surrounded by greenery letting you inhale fresh air throughout the run. Whether it is your first time or you are not new to it, joining a trail running group like the Trail Runners Association of Hong Kong will be a great way to find more people who share the same fitness interests as you.

Also Read: Ultra Formidable – Tenacity of trail runner Igor Gal pushes him to the Peak

Hiking

Hong Kong may be known for its tall skyscraper buildings but it also has some picturesque hiking trails – one of the famous ones being the one leading to Victoria Peak. For those who would love to go on hikes but have not found the company to do so and don’t want to do it alone, then you can always join a hiking group. For instance, there is the Leisure Hike & Simplylife which has formed a hiking community for people of different fitness levels.

Outdoor Yoga

For those of you who love to do yoga, why not elevate the experience by partaking in some outdoor yoga retreats? The perfect start for this is The Hideout, a wellness group that regularly conducts outdoor yoga events followed by brunch. Each session takes place at Mui Wo on Lantau Island but don’t worry the organisation arranges transport facilities for you to reach the spot. Make sure that you bring your own yoga mat and other necessities like water, sunscreen and a hand towel.