You hear it at the gym. Be a good Do-bee and wipe down that equipment after use. Not so fast, there might be a slew of unintended consequences and some of them potentially harmful.

How does Covid19 spread? The virus is predominantly an airborne virus. Hence the initial advice on masks and staying six feet away from other individuals. Like other viruses, it can spread via contact if you get the virus on your hands and then touch your eyes. The CDC even notes it is very rare or unlikely someone could get Covid from touching a surface at a gym.

It is difficult to say why athletic facilities went on the disinfectant rampage and asked everyone to wipe down equipment before and after use. I suspect much of the impetus came first from the companies that made commercial disinfectants and wipes. Obviously, if everyone is wiping things off all the time, more product is used. It may be the clubs decided this was a good practice from a variety of perspectives. Maybe making users feel more comfortable so they don’t quit their membership? There were messages of telling people that clubs were taking safety seriously.

What about safety versus results? First, these compounds are generally approved for commercial disinfectant purposes and cleaning, such as hospitals. Make no mistake, when used as directed, they do kill bacteria and viruses. They have rigid guidelines about how they are to be used, how it is supposed to be removed after use, and what kind of protective gear the person is supposed to use for personal protection. If the professional cleaner at your facility is wearing rubber gloves and a facemask, maybe that should be a clue as to toxicity and contact issues of these compounds.

In some instances, the commercial compounds in some cases are being diluted. Down the list compared to contracting Covid is the fact many of these compounds are toxic to fish, wildlife, and the environment. Eventually, they are washed off and they do head down stream.

This is a complex issue, and not everything can be addressed in this short blog. You should perform further research on what your facility is using in this regard and make your own decision. You can use what they provide or go the other direction and use your own protective clothing and not come in direct contact with any of the compounds.

In a review of some of the more popular compounds in this area, it is clear they have hazards. And, just because they have not been proven to be cancer-causing is probably more about the fact they were not ever tested in this application. However, they all have some potential level of irritation posed by touching and handling outside of guidelines. Included in reported warnings are skin, eye and respiratory irritation. And the rush to cleaning was so overwhelming, most people did not ask about safety of what the compounds can do to the human system.

One of the interesting considerations is how long the compound should remain on the surface until removal. Many of them stipulate the compound should dry for 3-5 minutes. How to remove the compound? Many of these suppliers do recommend rinsing with water, then letting dry completely. Right there we have what is quite different than how this is being applied in clubs. I went to three clubs, using some of the compounds referred to in the spec sheets. I watched people wipe or spray it on, and immediately use the machine. Some sprayed it on a paper towel, some right on to the machine. For sake of comparison, I made notes about how many people in the three instances had on any kind of gloves in the resistance training area. It was less than 10%, and the majority were spraying the equipment, and then immediately using without drying or removal, or wearing gloves.

The EPA does have a quick view of both safety and effectiveness with commercial disinfectants. Classification for toxicity is normally a 1-4 rating, with 1 being the highest level and 4 being very low toxicity. Should you be concerned about products in level 4? The answer is likely yes because it may not be administered within the guidelines that resulted in this general rating. Asking everyone to spray down handles or a machine does not mean everyone does that the same way. And, it does not mean each facility is using the minimum potency to get results.

Here are links to three of the common products used and their spec-sheets with some safety and use information.

Virex

Hillyard Re-juv-al

Athletix Wipes

Ethanol is in some cleaning compounds, and it does have serious interaction with humans as well. You should read carefully for the full list of potential irritations with any compound used at your facility (s). And, maybe more important, how the product is supposed to be applied.

It maybe you are best off not coming into direct contact with these compounds, especially given the rapid reduction in Covid statistics. If you are concerned about skin irritation or another other potential side effect, but want to still protect yourself, try the following:

If you are going to clean the equipment

-Ask if your facility will use something less caustic like a simple alcohol or a hydrogen peroxide solution.

-Don’t spray commercial disinfectants in the air and onto the machine, spray a small amount on a towel, then wipe the machine.

-Let anything you spray on dry before use.

-Don’t touch your eyes or face during or just after your visit.

-Avoid contact with your skin during the cleaning process.

If you don’t want to come in contact with these compounds

-Wear complete gloves that cover the hands, like gardening gloves that have a water barrier on the hands.

-Long athletic pants to reduce directly touching seats.

-A long tee shirt for resistance training when you come into contact with the pads and support.

-Hand washing on your way out, and even during your visit is a positive step.

-When you get home, take off the clothes, and wash.

Select References

Allen, L. V., Jr. (2017). Quality Control: (Material) Safety Data Sheets. Int J Pharm Compd, 21(2), 118-124.

Fuls, J. L., Rodgers, N. D., Fischler, G. E., Howard, J. M., Patel, M., Weidner, P. L., & Duran, M. H. (2008). Alternative hand contamination technique to compare the activities of antimicrobial and nonantimicrobial soaps under different test conditions. Appl Environ Microbiol, 74(12), 3739-3744.

Goldhammer, K. A., Dooley, D. P., Ayala, E., Zera, W., & Hill, B. L. (2006). Prospective study of bacterial and viral contamination of exercise equipment. Clin J Sport Med, 16(1), 34-38.

Honda, H., & Iwata, K. (2016). Personal protective equipment and improving compliance among healthcare workers in high-risk settings. Curr Opin Infect Dis, 29(4), 400-406.

Larson, E. L., Quiros, D., & Lin, S. X. (2007). Dissemination of the CDC’s Hand Hygiene Guideline and impact on infection rates. American journal of infection control, 35(10), 666-675.

Nielsen J. The occurrence and course of skin symptoms on the hands among female cleaners. Contact Dermatitis. 1996 Apr;34(4):284-91

Markley, J. D., Edmond, M. B., Major, Y., Bearman, G., & Stevens, M. P. (2012). Are gym surfaces reservoirs for Staphylococcus aureus? A point prevalence survey. American journal of infection control, 40(10), 1008-1009.

Mukherjee, N., Dowd, S. E., Wise, A., Kedia, S., Vohra, V., & Banerjee, P. (2014). Diversity of Bacterial Communities of Fitness Center Surfaces in a U.S. Metropolitan Area. International Journal of Environmental Research and Public Health, 11(12), 12544-12561.

Rutala, W. A., & Weber, D. J. (2016). Monitoring and improving the effectiveness of surface cleaning and disinfection. Am J Infect Control, 44(5 Suppl), e69-76.

Song, X., Vossebein, L., & Zille, A. (2019). Efficacy of disinfectant-impregnated wipes used for surface disinfection in hospitals: a review. Antimicrobial resistance and infection control, 8, 139-139.

West, A. M., Nkemngong, C. A., Voorn, M. G., Wu, T., Li, X., Teska, P. J., & Oliver, H. F. (2018). Surface area wiped, product type, and target strain impact bactericidal efficacy of ready-to-use disinfectant Towelettes. Antimicrob Resist Infect Control, 7, 122.

Wiemken, T. L., Powell, W., Carrico, R. M., Mattingly, W. A., Kelley, R. R., Furmanek, S. P., Johnson, D., & Ramirez, J. A. (2016). Disinfectant sprays versus wipes: Applications in behavioral health. American journal of infection control, 44(12), 1698-1699.

Environmental Protection Agency, “List N: Disinfectants for Coronavirus (COVID-19),” [Online]. Available: https://www.epa.gov/pesticide-registration/list-n-disinfectants-coronavirus-covid-19.

Mirabelli MC, Vizcaya D, Martí Margarit A, Antó JM, Arjona L, Barreiro E, Orriols R, Gimenez-Arnau A, Zock JP. (2012) Occupational risk factors for hand dermatitis among professional cleaners in Spain. Contact Dermatitis. 66(4):188-96.

Tse TJ, Purdy SK, Shen J, Nelson FB, Mustafa R, Wiens DJ, Reaney MJT. (2021) Toxicology of alcohol-based hand rubs formulated with technical-grade ethanol. Toxicol Rep. 2;8:785-792.

National Research Council (US) Safe Drinking Water Committee. Drinking Water and Health: Volume 2. Washington (DC): National Academies Press (US); (1980). III, The Chemistry of Disinfectants in Water: Reactions and Products.

Cosmetic Ingredient Review Expert Panel. Final report of the safety assessment of Alcohol Denat., including SD Alcohol 3-A, SD Alcohol 30, SD Alcohol 39, SD Alcohol 39-B, SD Alcohol 39-C, SD Alcohol 40, SD Alcohol 40-B, and SD Alcohol 40-C, and the denaturants, Quassin, Brucine Sulfate/Brucine, and Denatonium Benzoate. Int J Toxicol. 2008;27 Suppl 1:1-43

A. Chang, A. H. Schnall, R. Law, A. C. Bronstein, J. M. Marraffa, H. A. Spiller, H. L. Hays, A. R. Fun, M. Mercurio-Zappala, D. P. Calello, A. Aleguas, D. J. Borys, T. Boehmer and E. Svendsen. (2020) Cleaning and Disinfectant Chemical Exposures and Temporal Associations with COVID-19 — National Poison Data System, United States, January 1, 2020–March 31, 2020. Morbidity and Mortality Weekly Report (MMWR), vol. 69, no. 16, pp. 496-498,.

Wolkoff P, Schneider T, Kildesø J, Degerth R, Jaroszewski M, Schunk H. (1998) Risk in cleaning: chemical and physical exposure. Sci Total Environ. Apr 23;215(1):135–56.

Sherriff A, Farrow A, Golding J, Henderson J. (2005) Frequent use of chemical household products is associated with persistent wheezing in pre-school age children. Thorax. 1;60(1):45.

Weinmann T, Gerlich J, Heinrich S, Nowak D, Mutius E von, Vogelberg C, et al (2017). Association of household cleaning agents and disinfectants with asthma in young German adults. Occup Environ Med. 1;74(9):684.

Parks, J., McCandless, L., Dharma, C., Brook, J., Turvey, SE., Mandhane, P., Becker, AB., Kozyrskyj, AL., Azad, MB., Moraes, TJ., Lefevbre, DL., Sears, MR., Subbarao, P., Scott, J., Takaro, TK. (2020). Association of use of cleaning products with respiratory health in a Canadian birth cohort. Canadian Medical Association Journal. 192(7); E154-161

Zock J-P, Plana E, Jarvis D, Antó JM, Kromhout H, Kennedy SM, et al. (2007) The use of household cleaning sprays and adult asthma: an international longitudinal study. Am J Respir Crit Care Med. 176(8):735–41.

Flyvholm MA. (1993) Contact allergens in registered cleaning agents for industrial and household use. Occupational and Environmental Medicine 50:1043-1050.

Archangelidi O, Sathiyajit S, Consonni D, et al. (2021) Cleaning products and respiratory health outcomes in occupational cleaners: a systematic review and meta-analysis. Occupational and Environmental Medicine. 78:604-617.

Interval training has received lots of attention in the media, but does it really provide superior fitness benefits? The answer is yes but mostly no. This is also termed High Intensity Interval Training. In terms of pure physiology, not so much of a new concept as a marketing phrase designed to increase appeal to sell programming/classes or equipment.

Interval training is simply alternating some increased intensity activity with some type of recovery, or l0wer level activity. For example, in walking you could walk up a steep hill for one minute, then casually stroll down the hill for one minute, then repeat. By broad definition, anything where there is a higher intensity/difficulty/speed period that is balanced by a lower level of the same 0r complete rest fits the definition. That is half the issue in comparing interval training results, there are quite a few variations all with different physiological nuances and uses.

Historically, interval training had a boost when fitness activities increased in the 70’s and 80’s. It was easy for athletic facilities to take a row of machines, and put some type of recovery or moderate activity between each weight station. That was generally a trampoline, running in place or a stationary bicycle. The weight training was theoretically the high intensity activity (or some type of body-weight movement), while the aerobic activity was supposed to either keep your heart rate up or provide recovery. That was really the start of promising better fitness results in less time.

This also became known as circuit training, and almost all athletic clubs/facilities have some kind of circuit in their training area. Strength circuits of this nature have come and gone and are back again in popularity and usage. Group cycling provided the largest organized push with interval training. At first, not by design, but by promising a difficult workout with motivational music. One must remember when you are in the fishbowl of group cycling, you can’t leave the class very easily without the whole group noticing your departure. In the last 10 years, group cycling has really jumped on the interval tandem.

At the same time, CrossFit gained popularity due to the same promises of an overall, muscle and energy system workout. Covid also resulted in people getting apps and videos at home to take light weights and body weight exercises and alternate them in some format. A myriad of converging messages that you should do interval training.

Like most things in human physiology, there has been a significant amount of research about fitness benefits of these various forms of interval training. One of the most studied aspects of these programs is the promise of increased strength in less time that traditional resistance training. Down to the muscular gritty, a muscle needs significant work, then adequate recovery. A research-based generalization would be to gain strength, one needs to lift a weight or resistance they can only perform 10-12 times, then rest for 60-75 seconds and perform additional sets.

In circuit programs, the weight is greatly reduced based upon a time to work the muscle, like 45 seconds, with a short period between exercises of sometimes only 20 seconds. The research is really clear on this one, you gain a little bit of strength, but much, much lower compared to traditional resistance training. The reason is not enough resistance and not enough recovery. Additionally, the aerobic recovery compromises the muscle’s ultimate strength gain.

An off-shoot conclusion from these studies was that a circuit approach was useful in someone starting a fitness program. However, the results from combining both resistance and aerobic work capped at about three weeks. After that, people were better off with separate training sessions of strength or aerobic training if they wanted to get beyond a basic fitness increase.

Does your metabolism increase from Interval Training? A lot of the hype has been that Exercise Post Oxygen Consumption or EPOC, the rise in metabolism to replenish lost energy stays elevated for hours. The initial research started in the 90’s and the measurement equipment was not as good as current technology, and interval training and results were not near as defined. The results were limited in application. However, as a general observation, the EPOC idea lost a large amount of caloric justification because the measurements did not prove current lore and promises.

In most studies, resting metabolism was only slightly elevated after exercise, and that was for a short period of 15-30 minutes. Also important to consider is that the athletes will be at the shorter end of that time scale, while those with less than moderate levels of fitness will be closer to the 30 minute mark. However, it’s definitely not hours, and not 100’s of calories. And more importantly, it does not add significantly to the actual energy burned in the exercise itself. That is the most important consideration in this regard.

In testing thousands of athletes, I can tell you from personal experience and the data, that after a VO2 max test, most of the athletes were fully recovered in five minutes. Joe and Jill Exerciser were normally recovered in in 10 minutes. And, the caveat to to this finding is that with moderate or greater fitness levels, recovery from maximal exercise is much quicker in this sense. Out of shape, and it’s 30 minutes in the recliner no matter what you do in exercise.

Does HIIT burn significantly more kcal than cardio training? In our short research study, we confirmed that interval training and cardio training came out almost equal in how many kcal you burn per hour. We used an Oxycon Mobile measurement system to measure actual kcal burned to determine if interval training burned more energy that aerobic/”cardio” training. It’s a matter that the intervals balance with the recoveries in terms of energy expenditure.

The real benefit of interval training is not the kcal you actually burn, but that you increase your ability to burn more kcal in steady state training. In technical terms, you elevate your Anaerobic Threshold. So, when you hop on that elliptical you can burn 10 kcal a minute versus 7 kcal a minute. Over 50 minutes, that really adds up in terms of weight loss, fitness benefit and even overall health.

So, use interval training once or twice per week, and spend the balance of time in steady-state/”cardio” training and that will likely provide an optimal fitness benefit.

Select References

LaForgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006;24(12):1247-1264.

Quinn TJ, Vroman NB, Kertzer R. Postexercise oxygen consumption in trained females: effect of exercise duration. Med Sci Sports Exerc. 1994;26(7):908-913.

Børsheim E, Bahr R. Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Med. 2003;33(14):1037-1060.

Tsirigkakis S, Mastorakos G, Koutedakis Y, et al. Effects of Two Workload-Matched High-Intensity Interval Training Protocols on Regional Body Composition and Fat Oxidation in Obese Men. Nutrients. 2021;13(4):1096.

Schmidt D, Anderson K, Graff M, Strutz V. The effect of high-intensity circuit training on physical fitness. J Sports Med Phys Fitness. 2016;56(5):534-540.

Weston M, Taylor KL, Batterham AM, Hopkins WG. Effects of low-volume high-intensity interval training (HIT) on fitness in adults: a meta-analysis of controlled and non-controlled trials. Sports Med. 2014;44(7):1005-1017.

Short KR, Sedlock DA. Excess postexercise oxygen consumption and recovery rate in trained and untrained subjects. J Appl Physiol (1985). 1997;83(1):153-159.

Schaun GZ, Pinto SS, Praia ABC, Alberton CL. Energy expenditure and EPOC between water-based high-intensity interval training and moderate-intensity continuous training sessions in healthy women. J Sports Sci. 2018;36(18):2053-2060.

Martínez-Rodríguez A, Rubio-Arias JÁ. Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology (Basel). 2021;10(5):377. Published 2021 Apr 28.

Hortobágyi T, Katch FI, Lachance PF. Effects of simultaneous training for strength and endurance on upper and lower body strength and running performance. J Sports Med Phys Fitness. 1991;31(1):20-30.

Häkkinen K, Alen M, Kraemer WJ, et al. Neuromuscular adaptations during concurrent strength and endurance training versus strength training. Eur J Appl Physiol. 2003;89(1):42-52.

Very rarely in discussing how to improve performance in a sport, do people talk about the applicability of those things younger athletes do in applicability to those over 50.

Take golfer Bryson DeChambeau.

He went on a different conditioning program, gained a fair amount of muscle and is now averaging drives of 322 yards on tour. He now weighs 235 pounds. Let’s look at power as a calculation of body weight/muscular mass versus distance in golf. That is a good way to determine if these things are revolutionary.

Justin Thomas weighs 160 pounds, and his drives are 302 yards. If we look at the ratio of yards per pound of weight, Thomas has a power ratio of 1.88 yards per pound of body weight. Another example is Rory McIlroy. He also checks in at 160 pounds, and his average drives are 318 yards. His power ratio is 1.98 yards per pound of body weight.

Yes, a few more yards might able a golfer to hit over certain obstacles and get closer to the hole. This could enhance the chances of the second or third shot being more productive in terms of scoring.

DeChambeau drives the ball an average 322 yards and weighs 235 pounds. His ratio is 1.37 yards per pound of body weight. Quite a bit less than the other two golfers described. What’s the conclusion?

First, golf performance and power have a mechanical swing connection. It is not all about gaining muscle mass. Up to a point muscle mass helps, however power is defined as how much force the muscles and sets of joints can move quickly through a resistance. Power = Speed through a resistance/distance. And, in physiology numerous studies have shown that more muscle mass is not always more powerful in application.

Another consideration is the more the sport movement is outside the parameters of sound technique, the more the athlete needs to train just to keep up with those athletes with what is considered optimal technique. Since DeChambeau is a very different in playing with single length irons versus progressive lengths, maybe the conditioning is needed just to bring mechanics and performance to a reasonable level to overcome the issues with single length clubs.

Athletes tend to get stuck in physical training ruts. That is an important consideration in golf performance because training adds a dimension of coordination or neurological activation. This is often seen when an athlete changes their training style and regime, and performance increases for a while. Then it decreases not because the training program is not effective, but for the simple reason that coordination and body awareness benefits decrease.

Periodization, or the science of how to change training variables and cycles for optimal improvement originally started with Olympic Weightlifting. The concepts then spread to strength/power sports such as football. In the last 10 years, sport scientists have begun the quantification process of how best to apply these concepts to other sports where there is a strong coordination component. In the realm of golf, most trainers and physical therapists don’t possess the understanding and application of how training interacts with the coordination dimension. In short, the professional golfer hits so many golf balls they almost get “numb” to how the body moves, and how they can feel parts of the swing. The new training program might not be different in terms of the muscles yet might positively impact coordination and body awareness.

This dimension is critical, but almost never applied, and can be seen in how a player has great performances for a short period of time, say two or three months. Then performance wanes, not because of lack of effort or desire. Simply described, they don’t have the same body awareness they did when they started the new training program.

Is there a simple answer without hiring a $600 per hour “training guru”? First, being consistent with physical training as a base every week is important for golfers over 50. With a broad conceptual brush, two resistance sessions per week, three energy system session. Needed core training and flexibility addressed as separate sessions based upon individual needs.

In resistance training, it is important to give the system some training variation. For some people, just reversing the exercise order will heighten body awareness and effects. Some days, just perform the exercise with a lighter load and more repetitions. The reverse is true as well, some days up the load and perform more repetitions. Especially important to keep access to the fast twitch or power muscle fibers. Altering speed and stance helps with coordination as well. In the end, it is a function of what you have in terms of equipment access, knowledge of how to safely perform the exercise (s) and the overall training progression. In the world of performance enhancement, important to have a guru and not a gnu in this sense!

No, you should not do what tour players do! First, when you are 25 everything works, and you make a very quick training adaptation. Over 50, that training adaptation crawls to a halt and takes almost 40% longer. In the case of building muscle, somewhat easy to do under 30 and incredibly difficult to do over the age of 50. What DeChambeau did is not helpful over 50, and highly unlikely you can achieve this no matter the effort level.

Possibly the key consideration over 50 is recovery. It simply takes almost 40% more time to recover from any kind of moderate exercise or greater. That means walking a hilly course the first time when you haven’t in a while will be debilitating for a couple of days. You are best having at least one day off from exercise per week and then one light day of just core training and flexibility.

Consistency first, variability second and recovery third will make your physical training for golf have maximum benefits if you are over 50.

Select References

van der Kruk E, van der Helm FCT, Veeger HEJ, Schwab AL. Power in sports: A literature review on the application, assumptions, and terminology of mechanical power in sport research. J Biomech. 2018;79:1-14.

Taborri J, Keogh J, Kos A, et al. Sport Biomechanics Applications Using Inertial, Force, and EMG Sensors: A Literature Overview. Appl Bionics Biomech. 2020;2020:2041549.

Khuyagbaatar B, Purevsuren T, Kim YH. Kinematic determinants of performance parameters during golf swing. Proc Inst Mech Eng H. 2019;233(5):554-561.

Mun F, Suh SW, Park HJ, Choi A. Kinematic relationship between rotation of lumbar spine and hip joints during golf swing in professional golfers. Biomed Eng Online. 2015;14:41.

Kawamori N, Haff GG. The optimal training load for the development of muscular power. J Strength Cond Res. 2004;18(3):675-684

Cronin JB, McNair PJ, Marshall RN. Is velocity-specific strength training important in improving functional performance?. J Sports Med Phys Fitness. 2002;42(3):267-273.

Kraemer WJ, Duncan ND, Volek JS. Resistance training and elite athletes: adaptations and program considerations. J Orthop Sports Phys Ther. 1998;28(2):110-119.

Otte FW, Millar SK, Klatt S. Skill Training Periodization in “Specialist” Sports Coaching-An Introduction of the “PoST” Framework for Skill Development. Front Sports Act Living. 2019;1:61.

Williams TD, Tolusso DV, Fedewa MV, Esco MR. Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports Med. 2017;47(10):2083-2100.

Evans JW. Periodized Resistance Training for Enhancing Skeletal Muscle Hypertrophy and Strength: A Mini-Review. Front Physiol. 2019;10:13.

Mujika I, Halson S, Burke LM, Balagué G, Farrow D. An Integrated, Multifactorial Approach to Periodization for Optimal Performance in Individual and Team Sports. Int J Sports Physiol Perform. 2018;13(5):538-561.

Hartmann H, Wirth K, Keiner M, Mickel C, Sander A, Szilvas E. Short-term Periodization Models: Effects on Strength and Speed-strength Performance. Sports Med. 2015;45(10):1373-1386.

By Neil Wolkodoff, PhD

Despite the daily tally of infections and deaths, the actual toll for everyone over 50 may be depression, loneliness, and a toll on mental well being. It was really pretty instant, switching from a regular schedule of in-person contact plus some phone and email to almost no personal connection and every contact being in some electronic form. Add to the issues the direct and indirect warnings to older adults at risk from Covid. The result of all this is in-person social relationships essentially ground to a halt.

Interestingly enough, researchers have already studied this during the pandemic. Some of the results may surprise, some may seem logical. The whirlwind of the last year simply means people are just getting to take a step back and assess the social and mental toll of the changed situation. An important point is that for any age, and especially after 50, social isolation and reduced personal contact, and lessened meaning have a drastic effect on health. There will be healthy people, and post-Covid will exhibit all sorts of maladies from stress symptoms to heart disease and stroke. How you interact socially has a direct relationship to health.

Here are some simple takeaways that might give a bit of substantiation to the direction taken or give some new ideas. Not all experts will have the same list. Thus it is essential to utilize ideas specific to a personal situation. Remember, the statistics point to the fact you are not the same in outlook and needs, and neither are those you previously had contact with before Covid.

Social Engagement is of Limited Value. Twitter, texting, and FB don’t have the typical depth needed in the current situation. Those platforms are designed to be almost guerilla communication – quick, some kind of point, and see you later. And the significance of the research has been no matter how much of that is included in a week, it is still not enough to make up for the depth take-a-ways from pre-Covid.

Substance over Volume. The first observation is that without the volume of weekly relationships, substance wins. In other words, the relationship needs some regularity, at least enough that the mutual sharing back and forth has more depth than usual. Conversations in any form are less in number, so the psychological reverb of the messages and situations needs to ring for a while. “What’s up?” is probably not the depth meter point that people should gauge interaction.

Keep a Schedule. In the spirit of control, what you can control, getting on a regular schedule has a significant effect on personal mental health. Human beings, for the most part, like regularity. It is best to have a daily time for exercise and, more importantly, self-care, whether that be reading a book, meditation, relaxation, stretching, etc. It is also an opportune time to get involved with a community cause that deals with basic needs, like a clothing or food bank in your community.

Your Compass May Have Changed. Everyone is some type of blend of giving and receiving in relationships. Whatever the mix, that functioned based upon many connections each week under normal circumstances. Covid brought that down to almost nothing, and as described, text messages are not the same as having a 47-minute meeting over coffee. The chances are your needs have changed, and the needs of your friends. Conversations that start off with the assumptions of give-get needs on both ends after a significant time away, like over 30 days are likely to not go very well. If the other person doesn’t explore what is going on, then best in the perspective of honesty to tell them how your compass points have changed. At that juncture, they will either respond in a way that makes going forward work, or it might be time to stop the relationship, at least for a while. The reality is that everyone has limited energy, and knowing limits and how to proceed is best for both sides.

Reach out for Support. Everyone has limits, and it may come to the point that friends and acquaintances are sparse in contact with their own issues and their ability to give you a lift. That translates into they are likely to be of lessened value with empathetic listening and support. With the hit-and-run nature of social media without face-to-face contact, those texts and media channels will likely not be enough. Mental health professionals can help navigate through your specifics and, if nothing else, are good listeners, which has significant value.

Become a Wise Guy/Gal. Some research indicates that wisdom, or looking at the big picture, influences compassion and how people see other people and the world. A little tricky with travel restrictions to head to Tibet for a two-week refresher. However, reading and even podcasts on anything related to the human condition and the self will likely spur some exciting ideas and perspectives.

Towel Time. A harsh reality of the current situation is the decreased volume of social interaction highlights the depth of everyday interaction to be minimal. For example, chatting with acquaintance A before Covid was just another arrow in the contact quiver once a month. Now A has pulled back and no contact with A for over three months. Critical decision time as that may not be enough to meet the need for more depth. It may be best to decide on the current point on the give-receive scale. Even people who were regular givers most of the time are now running out of giving energy and need to re-charge. This means possibly taking a break from some past acquaintances, and in some instances stopping the relationship altogether.

References

Wu, B. Social isolation and loneliness among older adults in the context of COVID-19: a global challenge. glob health res policy 5,27 (2020). https://doi.org/10.1186/s41256-020-00154-3

Webster, Jeffrey & Westerhof, Gerben & Bohlmeijer, Ernst. (2012). Wisdom and Mental Health Across the Lifespan. The journals of gerontology. Series B, Psychological sciences and social sciences. 69. 10.1093/geronb/gbs121.

Wang J, Mann F, Lloyd-Evans B, Ma R, Johnson S. Associations between loneliness and perceived social support and outcomes of mental health problems: a systematic review. BMC Psychiatry. 2018;18(1):156.

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by Neil E. Wolkodoff, PhD

It is no secret, that after age 50, people have a more difficult time sleeping. Add the time change to DST, and the next couple of weeks might be short on winks.

Not getting adequate and schedule rest over the next two weeks intertwines negatively with the circadian rhythm. This is a natural and internal process that regulates the sleep–wake cycle and repeats on each rotation of the Earth, approximately every 24 hours of time. All sorts of things influence the CR such natural light, blue light from digital screens, abnormal food intake close to retiring, traveling across multiple time zones, excessive alcohol, and even late exercise periods.

More importantly, disrupting the sleep cycle at this time of year can have serious health consequences even if the disruption is only a week. Heart attacks, strokes, fatal car accidents, more pronounced psychological disturbances, increased immune disorders and even decreased liver function can be the result. From a performance perspective, adequate sleep contributes to optimal skill performance, such as a tennis match. Premature aging is fueled by inadequate rest as well. These simple tips will help maintain health and ward off the negative effects of the time change.

Change Bedtime. For the next three nights, go to bed 30 minutes earlier than normal. That is enough to start the body clock in the right direction without too much disruption. Sometime after the third day, increase this to one hour.

Rigid Schedule. It is important to stick to a schedule over the next week. While these cues aren’t as powerful a modifier of the internal clock as some others, they do have an effect. And staying on a regular schedule helps to make the brain-body link, it is even more important in providing a psychological cue that life is normal. This is equally true for meals, social interaction, sleep and exercise. Upon arising, immediately open the curtails to take advantage of the light, another factor in re-setting your internal clock.

Late Blue. The link between blue light, emitted from electronic devices, and disruption of sleep patterns has been well documented. While not 100% applicable to disrupting in sleep for all individuals, the research demonstrated that using things like cell phones, tablets and computers right before retiring will result in taking longer to fall into a deep state of sleep. In addition, older adults generally suffer from less macular protection against blue light reaching the back of the eye, another reason to limit exposure to daytime and not have blue light exposure right before bed.

Six and Stimulants. For the six hours before retiring, cease either caffeine or alcohol intake. And, while a nip right before bed is popularly theorized to help with sleep, it actually increases the time it takes to get to the deep sleep stage.

No Nappin’. While one might be tempted to take a nap, that will also interfere with resetting natural rhythms. For the next week, it is simply best to avoid naps altogether.

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With the COVID situation, more and more people are taking a multi-dimensional approach to stay healthy. Is just eating better, or are supplements a line of defense in optimal health?

You are probably under more stress with a greatly diminished work schedule. Social outlets and regular exercise outlets are minimized due to contact restrictions. The likely result is you are feeling more mental stress combined with less resilience in the body because you are off your regular routine.

There is a bit of inference or scientific projection in this area of nutritional defense. Things like pandemic outbreaks don’t make for a good subject pool, so many of these studies look at other areas with similar physiological pathways. Coronary heart disease and cancer are the main study areas. However, there is evidence that nutritional strategies aimed at antioxidant and inflammation reduction may also be necessary. These components have a role in disease prevention, and maybe more so in they can retard the onset or severity of conditions that are more susceptible to, in this case, COVID.

It is true upping your servings of fruits and vegetables has a positive effect on reducing heart disease and cancer. In one of the most recent studies at the Imperial College in London, this initial threshold was re-affirmed as five servings per day. In fact, when the subjects got to the level of 10 servings per day, the results were greatly enhanced. The flip side application is simply only 12.9% of Americans at best get those five servings a day. And no surprise, the number of people at 10 servings per day less than one percent.

There are a number of popular strategies to increase the intake of these power foods. One simple one that is easy to follow is to decrease the number of carbohydrates like french fries or bread by 1/2. And then double the amount of vegetables. That way, the plate stays the same size, yet the nutrient density per kcal goes way up. And ketchup on the fries does not count as a vegetable.

Practically, more is better. However, most people we know do not share rabbit food preferences in the volume dimension. So after a point, there is just so much you can eat. Given the reality of American intakes of fruits and vegetables, are there good supplement options, and are they supported by research? There is solid evidence that certain essential supplements do help with immune responses and fight off stress.

Vitamin C is one of the top nutrients you can consume at this time. If you are deficient in C, your immune system will be impaired, and your possibility of infections increases. Interestingly enough, supplementation with C is a good prevention measure. In the case of already acquired respiratory and other infections, it can be part of an effective treatment plan.

How much C should you consume? Guidelines put this intake at 100-200 milligrams (MG) per day from foods. Oranges are the go-to visual fruit for C, but do they deliver? A medium orange is 70 MG of C. A great start to prevent scurvy. Yet for those who aren’t pirates at sea, you will really need to up your intake. Two other C-rich foods are strawberries and kiwis. In the case of vitamin C, minor supplementation might be wise, depending upon your intake.

Vitamin D is not talked about much in this regard. Yet, this fat-soluble vitamin is an essential line of defense. It is known mostly for its function in bone health by helping to modulate the constant rebuilding of bone. There have been several studies demonstrating low levels of D with increased infection. At the turn of the last century, Cod liver oil, which has significant levels of D, was used to treat tuberculosis.

The problem is very few foods contain vitamin D. Previously, before the ozone issues that removed some of our atmospheric protection from harmful UV-B light, you could get most vitamin D by being outside. Now, most people should use sunscreen for outside activities, and thus the vitamin D effect is lessened due to less time. So, you are still getting some benefit while wearing sunscreen, yet unlikely all the D you need. However, in some studies, food intake plus moderate sunlight exposure did raise elevate D levels. Most people don’t or can’t spend excessive time in the sun, so a supplement is probably a good idea. Your intake should be roughly 400 International Units (IU) per day. In some relatively recent estimates of consumption, Americans averaged between 150-200 IU per day.

In children, not getting enough Zinc can lead to the slowing of growth. In adults, it is a contributory mineral in the immune system functioning at lessened levels. One of Zinc’s most essential functions is with enhancing T-cells, which help regulate immune responses.

Foods with high zinc content include oysters, shell fish, meat, and whole grains, especially fortified breakfast cereals. Intake should typically be 8 mg for women and 11 mg for men. It appears that most people are getting either enough Zinc or are just a bit shy. 55% of the U.S. population is getting enough from a combination of food and supplements.

Polyphenols are plant compounds that chemically can be thought of as long chains of natural alcohol + acid compounds. They occur in a wide variety of fruits and vegetables. Most notably, resveratrol in red wine has received attention over the last few years for health benefits.

In general, polyphenols such as those from the Bergamot fruit have positive research in the areas of prevention of Coronary Heart Disease and other similar conditions through reduction of inflammation, decreased blood lipids, and increased circulation. Polyphenols also have a function in reducing oxidative stress and appear to have a positive role in cancer prevention. These compounds likely have a base effect of improving essential functions such as circulation and removing free radicals, which in turn support immune response.

When viewing polyphenol research, one of the keys is the amount of polyphenol versus the results. This is one where it appears to a point, more is better. And, given then are 8,000 types of polyphenols, separating foods into the most practical classes is not easy. However, eating a variety of fruits and vegetables is a good start. Some supplements on the market provide high levels of polyphenols combined with other essential compounds like Zinc and vitamin C. The capsules that contain compressed and dehydrated fruit and vegetable juice do appear to work. Yet, labeling most of the time does not disclose actual nutrient levels.

It is important if you are taking medications to consult with your physician and health care provider on specific supplement usage. Some supplements can interfere with medications, so a consult about specific supplements is wise before radically changing your routine and intake.

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