Cosmic Radiation
What Is It? Cosmic radiation is electronically charged atoms known as ions that originate from outer space and from our own sun. We are all exposed to radiation in our everyday lives and cosmic radiation makes up approximately 17% of ground level radiation. The vast majority of people are not at high risk of any potential adverse effects of exposure to cosmic radiation because the dense atmosphere of the earth, relative to the low level of exposure, acts as a protective barrier. The sun is an essential component for all our lives and supports our very existence, but it can also pose a threat to the healthy functioning of the human body, as well as our way of life. The sun gives us light, sustains all life on earth, and therefore our supply of food. It is essential to us for a great number of things such as warmth, light, photosynthesis, and vitamin D production. However, radiation from the sun can also damage DNA (deoxyribonucleic acid), affect the growth of plants, and contribute to the development of immune, and metabolic related disease conditions. Cosmic radiation is made up of particles that can permeate matter, displacing molecules, a process known as ionization. Ionizing radiation can damage cell DNA, (genetic material) by breaking down chemical bonds that change how cells divide, communicate or die. Free radicals are produced. At higher doses the biological function of cells can be damaged. The potential effects can cause genetic damage to human egg and sperm cells, which may lead to complications in a developing fetus. Altitude: The higher the altitude, the greater the amount of cosmic radiation exposure. This is because at higher altitudes the atmosphere of earth is less dense so the earth’s shield effect is weaker. Location: Earth’s magnetic field deflects much cosmic radiation. However protection is more effective around the equator. There is around twice the protection around the equator compared to the North and South poles. Duration: The longer we spend at higher altitudes, the larger the cosmic radiation dose. Solar Cycles: When normal solar activity is high, cosmic radiation is low, and the opposite is also true. Solar Flares: These are large eruptions of charged particles from the sun that travel at high speed through space. The dose of cosmic radiation can be significantly increased if they hit the earth. Who Is At Highest Risk? Cosmonauts, pilots, cabin crew and frequent fliers who spend extended periods of time at high altitudes and consequently can be exposed to levels of radiation 100-300 times stronger that the levels measured at sea level. The FAA consider flying staff to be occupationally exposed to the effects of ionizing radiation. The increased number of flying hours accumulated, the greater the risk of radiation exposure, so crews that regularly fly over the North Pole, from Alaska to Japan for example, would be exposed to larger doses compared to crews flying routes that are geographically closer to the equator. The adverse effects will also be cumulative, so flying staff are at greater risk than passengers, and pilots are at greater risk than cabin crew, because the aircraft fuselage provides slightly more protection than inside the cockpit. Studies have suggested that pilots and cabin crew may be at higher risk for cataracts and cosmic radiation may contribute to the development, over time, of certain cancers. Space Research In 2010, the Moscow based Institute for Medical and Biological Problems, cooperating with the European and Chinese Space authorities, simulated a 250-day journey to Mars, a 30-day surface exploration and a 240 days return trip for 6 cosmonauts. The main aim of the Mars Project 500 experiment was to study the many physical and psychological health effects on the Mars 500 cosmonauts who were closely monitored throughout the mission. The preliminary results of all the tests performed are very positive, and the research findings will serve to support future space crews and a planned mission to Mars. Radiation Network https://radiationnetwork.com This link shows International maps with indications of environmental radiation levels that can be accessed by anyone at any time. It is live and updated every minute. How Can I Minimise and/or Reverse Damage? Human cells have the most amazing capacity to repair damage if afforded the opportunity. Step one would be to evaluate the systemic damage and then repair and regenerate. Evaluation. Repair and regenerate. Protect and support the immune system, especially anyone with a compromised immune system. Eat foods that support how your body is currently functioning, rather than adopting a ‘one size fits all’ approach. Include 80 grams protein daily. Amino acids in protein foods are necessary for repair. Eat natural foods, preferably local, seasonal, and grown organically. Drink pure (non-fluoridated) water. Eliminate all polyunsaturated fatty acids and all foods that are high in them. Use real sea salt. Eliminate soy and soy derivatives. Eat animal foods from animals that have consumed their natural diet. Move your body doing whatever activities you enjoy doing. Stop when you feel tired. Practice mindfulness, or meditation. This practice can help to support the ‘rest and digest’ side of the autonomic nervous system. This side of the nervous system is often weakened over time when the prevailing functional state has been the ‘flight or fight’, (stress) side of the autonomic nervous system, due to prolonged, unresolved stress. Be exposed to some natural sunlight each day, preferably between the hours of 11am and 2pm. Ensure you get sufficient sleep. Evaluation – we use a 5-minute HRV (heart rate variability) test to evaluate the body’s systemic ability to manage and respond to all internal and external stress. For a HRV test close to LHR or London please link contact these certified MT practitioners: Steve Bishop LHR t. 0800 1974 294e. yourhealthinmind@googlemail.com Nik Pinnock London t. 07962 365581e. info@bodyandmindclinic.com Peter Haling LGW t. 07742 299381e. peter@thehealthquest.co.uk References: Friedberg W, Copeland K, Duke FE, Nicholas JS, Darden Jr EB, O’Brien III K, Radiation Exposure of Aircrews, Occupational Medicine: State of the Art Reviews 17(2): 293-309, 2002 https://www.arpansa.gov.au/radiationprotection/factsheets/is_cosmic.cfm https://irs.inms.nrc.ca/publications/articles/ Non-photic solar associations of heart rate variability and myocardial infarction. Journal of
Suggestions For Improving HRV
With the understanding that decreased heart rate variability is distinctly associated with impaired ANS function and poor health, it becomes clear that creating a physiological environment that increases HRV is imperative for maintaining and building health. How can HRV be increased? It can be accomplished in a variety of practical ways, with the only prerequisite being that each individual recognizes their ability to take control of their health, and then acts on it. Increased HRV can be achieved through: Stress Management Frankly, “stress management” is the goal of anybody trying to achieve health (whether it’s spoken or unspoken) because “health” is a function the body being able to “manage stress” and maintain homeostasis. In this example, however, stress management refers to clients getting in touch with their heart, defining their dreams and living to make those dreams a reality. This paper discusses the significance of ANS function in HRV, but an important point to consider is that the heart does have “a mind of its own” (in the form of cardio-afferent nerves) that senses emotional status and communicates with the limbic brain center (medulla) that controls the ANS (Rubik, 2008). Put simply, if the heart is burdened, the ANS is burdened, and the risk of poor health increases. Making a concerted effort to remove “toxic” energy & actions from ones life, while living to fulfill the heart’s deepest desires is the surest way to reduce stress, re-create an adaptive, resilient ANS and build health. Reconnecting with nature In Making Waves, Roger Lewin, on behalf of Irving Dardik, this theory behind society’s current bout with chronic disease: “Stress is just a different way of expressing something more fundamental; namely, that the life so many of us lead has torn us from the natural rhythms that are so much part of our being as Homo sapiens. We get up with the alarm clock, eat on the run, live under artificial lighting; air-conditioning turns summer into spring; central heating makes winter into summer. Quite simply, we have become disconnected from the kind of creature that evolution shaped us into being. With our natural rhythms and cycles disrupted or, more preciesly, flattened, because much of what we do squashes them, chronic disease is the inexorable outcome . . . chronic diseases are a manifestation of a person’s bodily chemistry and physiology being somehow out of balance . . Chronic diseases are diseases of civilization” (p. 32). Taking the time to reconnect with the flow of nature’s waves – letting that “flow” interact with and become “one” with the body – can have a profound effect on re-establishing heart wave variability. Nutrition A high quality nutritional regimen increases HRV through two key components: it reduces toxic burden while providing the essential nutrients for optimal structure and physiological function (Dixon, 2010). Quite simply, eliminating toxins (ex. alcohol, caffeine, refined sugars, processed food products and associated synthetic additives/preservatives) from the body reduces stress on the body while also enabling it to function more efficiently; quality food, which can be specifically prescribed according to individual needs, strengthens the weak links in the ANS and creates an internal environment that helps the body reestablish balance and heal itself intuitively (2010). Exercise Traditional exercise protocols suggest prolonged, intense bouts of training as the standard for achieving everything from competitive advantage to fat loss. For individuals with a hyperactive sympathetic nervous system and a muted parasympathetic (read: decreased HRV), traditional exercise further stimulates the sympathetic branch of the ANS, creating more imbalance and rendering the exercise less effective, if not harmful. As such, an exercise regimen that stimulates the parasympathetic nervous system and trains recovery needs to be utilized — a premise substantiated by Goldsmith et al (2002), when they specifically trained the recovery phase of exercise and found that the protocol increased peak VO2, improved peak HR, decreased blood pressure and increased HRV (p. 138). As far as choosing specific exercise modalities to stimulate the parasympathetic nervous system, cyclic exercise protocols (combining short bouts of exertion with bouts of cardiovascular recovery) (p. 136), qi gong, tai chi, mediation and focused breathing work (Rubik, 2008) have all demonstrated the ability to positively impact the ANS and increase heart rate variability. In summary, effective stress management, reconnecting with nature, and individualized nutrition and exercise programs will create an environment that supports health, increases HRV . . . and helps to maximize your opportunity to live life vibrantly. Resources: Dixon, S. (2010). The HealthExcel system of metabolic typing: Course material, levels 1&2. Goldsmith, RL, Dardik, I, Bloomfield, DM, Hagberg, S, Reisman, S, Benson, H, . . ., Goldberger, AL. (2002). Implementation of a novel cyclic exercise protocol in healthy women. Am J Med Sports, 4, 135-141, 151. Lewin, R. (2005). Making waves: Irving Dardik and his superwave principle. United States of America. Rodale, Inc. Rubik, B. (2008, November). Heart rate variability: a new vital sign. Wise Traditions 2008, 9thAnnual Conference of the Weston A. Price Foundation. Lecture conducted from Burlingame, California. MP3. Copyright ©2013 Christopher Warden
HRV in Professional Practice
Well trained health and fitness professionals successfully empower clients to “enhanced health and fitness” with education and coaching in the areas of self-awareness, stress management, nutrition and exercise. That said, with increased exposure to (and understanding of) the concepts relative to HRV, health and fitness professionals can enhance the process. Because of the association between HRV and the “status, activity, tension and efficiency of the autonomic nervous system” (Kucera, 2004, p. 6), HRV analysis provides a non-invasive, cost-effective, cutting-edge tool for building health in patients, which can be used in the following ways: As a constant reminder to view the health and function of the body from a holistic, integrated perspective The very nature of HRV provides a snapshot of how the ANS is interacting with the environment to maintain homeostasis (Kucera, 2004, p. 5) – it provides a “big picture” perspective of function. Knowing this not only keeps health professionals and clients thinking about health from a holistic perspective, but it also serves as a symbolic foundation from which a new “standard practice” of medicine can be created – a standard that turns more to holistic philosophy over the currently used reductionist/specialist approach. As a visual tool to motivate and promote compliance As mentioned above, the data obtained from HRV analysis gives specific insight into the underlying physiological action that’s taking place as the body adapts to its internal and external environment. Being able to “see” the typically “invisible” world, and witness the dynamic changes occurring as the body responds to treatment often makes HRV tests a “fun,” motivational tool. As a vital tool for developing and monitoring nutritional protocols. When performed in conjunction with an individualized nutrition program, the data from HRV analysis can reaffirm the current “state” of a client’s ANS function and enable health and sports practitioners to more confidently determine a “starting point” for suggestions that will support natural health. Follow-up HRV tests will illuminate the client’s overall response to the nutritional protocol (among other things) and enable efficient fine-tuning, as necessary. As a vital tool for “prescribing” precise exercise protocols. The data from HRV analysis provides a snapshot of the current “state” of a client’s ANS function and enables health professionals to more confidently determine a “starting point” for an exercise program (i.e. Should the client emphasize parasympathetic training, or are the regulatory systems functioning efficiently, thus allowing for training that is sympathetic dominant?). Follow-up HRV tests will illuminate the client’s overall response to the exercise protocol (among other things) and enable efficient fine-tuning, as necessary. The premise behind mitochondrial therapy is as follows: Cells, as the basic unit of life, provide the foundation for proper function of the body at every level of organisation (cell – tissue – system – organism). If intracellular function is poor (particularly regarding the mitochondria) – either because of irreparable physical damage or loss of efficiency due to aging and/or chronic stress – total organism function is poor, regardless of the care that’s being taken to enhance it. Reducing stress, eating quality nutrition and performing “ideal” exercise will have no impact, reduced impact, or even negative impact because the cell’s mitochondria aren’t efficiently producing energy. HRV works in conjunction with a supplement-aided, support program to “estimate the current health state of the individual’s fundamental regulatory controls . . . and to track the effectiveness of therapy as the patient’s body works to reestablish health from the cellular level, up. As can be seen, health and fitness professionals can add exceptional value to their services and provide immeasurable benefit to their clients with the help of HRV analysis. With any luck, the utilization of HRV will become a more common practice as the future unfolds. Conclusion Inhabitants in today’s world have paid a high price for speed, technology and material abundance that surrounds them. Their reduced connection with nature, combined with excessive mental, emotional, spiritual and physical stress, has given rise to an epidemic of chronic disease that reduces quality of life and threatens their very survival. The discovery and understanding of HRV, the single most common risk factor in chronic diseases, gives people hope for creating health, while giving professionals the means to help their clients to do so. As the future emerges and HRV becomes a more commonly used vital statistic, patients/clients will have another tool to help them remember to stay in touch with themselves, to bring more balance to their lives . . . and to enable them to live with the health that is their birthright. Resources: Kucera, M. (2004). System securing integrity of organism and its internal environment stability – forgotten healing power. Karlovy Vary, Czech Republic. Michael Kucera. Copyright ©2013 Christopher Warden
Using HRV to Enhance Sports Performance
Through my HRV work I am able to monitor my clients ability to adapt to the stressors in their lives. Not only from week to week, month to month or just to determine the effectiveness of our Mitochondrial Therapy supplements, but also before, during and after a training session to ensure that their body goes through the proper stress/recovery process. You may be thinking, “What stress/recovery process. I thought exercise is good for you?” Believe it or not, exercise is actually a form of stress. It falls into the ‘Physical Stress’ category (and occasionally mental/emotional stress depending on your mindset towards it) and like any other stress, it’s your own bodies ability to adapt to it that will determine whether it’s good for you or not. Ideally anybody that’s exercising regularly (and adapting adequately) should be in what’s called a ‘Parasympathetic’ state (this is a repair/ rebuilding state) or at least ‘Vegetative Balance’ (this is where both the Sympathetic [stress – tissue destructive] side and the Parasympathetic [rest – tissue regenerative] sides of the Autonomic Nervous System are balanced) before his or her workout. This ensures that the individual has the reserves available in the system to cope with and adapt to the upcoming workout. One major advantage HRV gives me as a coach who uses it for sport/exercise as well as health is that once I’ve determined how an individual is functioning through an initial ‘control’ test, I can then adjust the workout variables (intensity, duration, density, etc) objectively. I do not have to rely on the client/ athlete’s word because I can see exactly how their system is coping through the HRV test result. Then as mentioned above, I am able to monitor them throughout the workout to ensure their system adapts as it should and also ensure that they return to ‘norm’ within the ideal timeframe of approx. 2 hours. A few weeks back I took my brother through a basic Strength Training Programme and monitored him before, during and after using HRV. Like myself, my brother (Anton) is a Semi-Professional Mixed Martial Artist (MMA). He trains 6 and sometimes 7 days a week for a total of 9 or 10 workouts per week (5x Gym, 4x 2hours MMA). Bear in mind I do not train Anton on a regular basis. All of his training is done either by himself or with his MMA Coaches. I trained him briefly a couple years back but I have no real idea of how he’s currently training except for what he tells me so the programme I designed was a fairly generic Deadlift Strengthening programme based on improving his force production on the bar, his technique, and strengthening the ‘Control Areas’ where people are usually weak in when it comes to Maximal Effort Deadlifting. Before we train, I perform a ‘control’ HRV test. As I know what a well trained persons HRV result should look like, this will give me an indication as to whether or not he’s adapting and recovering as he should be and also indicate how hard I should or should not push him during the session. This test is done under the same conditions as a standard HRV Assessment; No food, exercise, drugs, stimulants, etc for a minimum of 2 hours before the test and the test would last 5 minutes. The Workout Tests will be 2 minutes and the Post Workout Recovery Test will again be 5 minutes. The ‘control’ test shows me that he’s doing pretty well and his system will likely adapt well to the training session. He’s a 4 on the traffic light chart, his system is currently functioning with a Marked Predominance of Parasympathetic System, he has a low Resting Heart Rate, Low Stress Index, good Capacity for Regeneration and Plenty of Reserve left in the system for the ‘stress load’ it’s about to endure. The Programme was as follows: He eats a little snack before we I start his Warm Up to get him ready to ‘hit’ the Bar. What I want to see as I test him periodically throughout the training session is a gradual shift from his Marked Parasympathetic State to at least a Moderate Sympathetic State. This will show me that his system has gone into the ‘Fight’ or ‘Flight’ response in order to deal with the ‘stress’ of the workout. Then when I test him approx. 2 hours after the workout, I am hoping to see that his system has shifted back to it’s Parasympathetic State in order to repair any damage that was caused either by the external stressor (exercise) or the internal stressors (energy production, thermoregulation, free radical damage, micro-trauma, tissue breakdown/ damage, etc…). I run Workout Test 1 straight after his final Deadlift set without allowing him to rest. Already his system is beginning to shift towards the Sympathetic side. For instance, he’s now functioning at a Moderate (rather than Marked) Predominance of Parasympathetic System, his resting Heart Rate has increased and his Total Power has decreased significantly. I then run two further Workout Tests. One straight after the final set of Barbell Glute Bridges and then one at the end of the workout as soon as he finishes his final set of 45° Back Extensions. In both tests his system continues to shift further into the ‘Fight’ or ‘Flight’ response. By the end of the workout Anton is functioning at Moderate Predominance of Sympathetic System… but only just. Had Anton’s Performance HF% (regeneration) reading still been below ‘Norm’ as in his previous test he would have shifted all the way to Marked Predominance of Sympathetic (very stressed) System. We then finish up, leave the gym and go about our business for the next couple of hours because he has to rush off as he’s got things to do. We then met up for a retest. This was to see if his system had recovered from the workout and was back to what is normal for him. Basically, I wanted to see