Body

The science behind the dimesion of Body

The ‘Body’ dimension encompasses a range of activities that can enhance physical well-being, cognitive performance, and overall mental health. It is a crucial aspect of the holistic approach to well-being. To optimise physical health and minimise potentially harmful short- or long-term effects on cognitive health and functioning, several areas should be taken into consideration. Increasing physical activity, whether at work or in everyday life, has a positive impact on cognitive functions such as memory, focus, and information processing, as well as being beneficial for mental health. Other factors that can contribute to cognitive skills include managing alcohol consumption, regular check-ups, a healthy diet, sufficient sleep, and reducing blood glucose peaks. The following information and tips aim to help you boost your cognitive skills by managing potentially harmful behaviours and reinforcing positive factors.

1. Boosting Physical Activity for Healthier Outcomes

Physical activity refers to any bodily movement that requires energy and is produced by skeletal muscles. The body can be physically active during work, leisure time, or commute. Regular physical activity is beneficial for both physical and mental health. It can improve brain function, including memory, focus, and information processing, as well as sleep, and overall well-being. It also can prevent and manage noncommunicable diseases such as heart disease, stroke, and type 2 diabetes (Bull et al., 2020). Physical inactivity is a risk factor for cognitive decline and dementia (Aichberger et al., 2010; Livingston et al., 2020). Recent research has shown the detrimental effects of sedentary behaviour. A sedentary lifestyle is harmful to health, and higher levels of sedentary behaviour have been associated with a range of diseases and the development of cardiovascular diseases and type 2 diabetes (Bull et al., 2020).

According to the World Health Organization (WHO), it is strongly recommended to follow the guidelines (Bull et al., 2020):

1. The guidelines suggest engaging in at least 150 to 300 minutes of moderate-intensity physical activity, or alternatively, 75 to 150 minutes of vigorous-intensity physical activity per week, or an equivalent mix of moderate and vigorous-intensity physical activity, for substantial health benefits. Moderate physical activities should result in an increased heart rate and heavier breathing compared to inactivity, while still allowing for speech (e.g. walking, mopping floors, gardening, dancing, and cycling slowly on a flat road). Vigorous-intensity physical activities require a higher amount of effort, causing an increase in body temperature and perspiration.  These activities also result in shortness of breath, making it difficult to speak without pausing (e.g. running, swimming laps, cycling uphill, carrying heavy loads, digging, hoeing). In contrast, moderate-intensity physical activity allows for conversation but not singing. During vigorous-intensity physical activity, it is difficult to speak without pausing for breath.
2. Additionally, muscle-strengthening activities should be performed on at least two days per week, targeting all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). These activities can improve skeletal muscle strength, power, endurance, and mass. In the past decade, physical activity guidelines have included muscle-strengthening activities. Although there is not enough evidence to determine a specific duration, muscle-strengthening physical activity can improve health regardless of physical activity levels.
3. It is recommended to limit sedentary behaviour and replace it with physical activity of any intensity to gain health benefits. Sedentary behaviour refers to any waking behaviour characterised by a low level of energy expenditure while sitting, reclining, or lying down. This includes activities such as working behind a desk, driving a car, and watching television. Standing is another activity with low energy expenditure, but still allows to work with a screen. Also, the change between standing and sitting is still beneficial to prevent strain on muscles and joints.

2. Alcohol Consumption and Work

Alcohol is a psychoactive and dependence-producing substance that can be toxic. High alcohol consumption has a significant impact on cognitive performance and is recognised as a risk factor for dementia (Livingston et al., 2020). It affects cognitive performance directly after drinking and indirectly after one or more days or in the long term. Even small amounts of alcohol, regularly consumed, can lead to adverse changes in brain structure (Daviet et al., 2022). Heavy alcohol consumption in the evening can lead to decreased sustained attention, short-term memory, and psychomotor skills the following day. There may also be negative effects on long-term memory (Gunn et al., 2018). The transition from heavy alcohol consumption to alcohol use disorder or addiction can be unclear.

Problematic features may include thoughts centred around consuming alcohol, impaired performance, and difficulty in fulfilling private and professional obligations. An important sign of alcohol misuse is the consumption of six or more units of alcohol (one unit equals 0.25 litres of beer) on one occasion (Mitchell et al., 2014). Alcohol addiction is linked to extensive cognitive impairments that only diminish after one year of sobriety (Crowe et al., 2012). Heavy alcohol consumption, clinically classified as alcohol use disorder, is the most significant modifiable risk factor for early-onset dementia (below 65 years of age) (Schwarzinger et al., 2018).

Reducing alcohol consumption is an effective way to enhance brain function and health, and it can boost your energy and well-being. Reducing your weekly alcohol intake can have numerous benefits. It is important to note that any subjective evaluations have been excluded from this information. In the short-term, you may experience improved morning alertness, increased energy levels, and reduced fatigue. In the long-term, reducing alcohol consumption can lead to improvements in memory, attention, sleep quality, and mood. Additionally, it can lower the risk of developing cardiovascular diseases by decreasing blood pressure, hypertension, cholesterol levels, and the risk of stroke and liver disease. Alcoholic beverages are high in calories. Therefore, reducing the amount you consume can help you decrease your calorie intake and lose weight.

According to the World Health Organization (WHO), any amount of alcohol consumption can negatively affect health (Manthey et al., 2022). The health risks associated with alcohol consumption increase with the amount consumed. Therefore, it is safer to drink less. According to the government of Luxembourg, low-to-moderate alcohol consumption is defined as a maximum of 2 glasses of beer (250 ml) or wine (100 ml) per day for men and a maximum of 1 glass of beer (250 ml) or wine (100 ml) for women. It is also recommended to have 2 to 3 alcohol-free days per week (Preventing Harmful Alcohol Use | OECD, 2021).

3. Body Check-ups

Regular medical check-ups can provide numerous benefits for overall health, well-being, and brain function. Certain health conditions can directly or indirectly affect brain health, increasing the risk of impairment later in life. Medical check-ups enable healthcare professionals to identify potential health issues at an early stage. Numerous diseases and conditions, such as hypertension, type 2 diabetes, cardiovascular diseases, and certain cancers, do not exhibit obvious symptoms during their initial stages, or symptoms may be misinterpreted, such as depression or burnout. Early identification of health issues can prevent further development and enhance treatment response and health outcomes.

Medical check-ups reflect your current health status. Healthcare professionals can provide recommendations to prevent health problems. These may include lifestyle changes such as stress management, substance use, diet, and exercise, as well as screenings like mammograms and colonoscopies, and vaccinations such as diphtheria-tetanus-pertussis, measles-mumps-rubella, polio, and Hepatitis B. During your medical check-up, you can discuss any health concerns or questions you may have. Your healthcare professional will provide personalised advice based on your individual circumstances. Regular medical check-ups are also important for monitoring chronic conditions and detecting deviations from previous measurements that may require further investigation.

The frequency and necessity of medical check-ups vary depending on age, gender, personal and family medical history, and lifestyle. The Association for Occupational Health in the Tertiary and Financial Sectors (ASTF) in Luxembourg adheres to international guidelines for the frequency of medical check-ups (ASTF, 2023).

According to these guidelines, individuals between the ages of 20 and 29 should have one control check-up, while those between the ages of 30 and 39 should have two check-ups with an interval of five years. Individuals between 40-50 should have three check-ups with an interval of three years, while those over 50 should have an annual check-up.

Healthcare in Luxembourg includes regular check-ups and dental cleanings. Regular dental check-ups and ultrasonic cleanings are recommended twice a year to prevent tooth decay and gum disease. Consult your healthcare provider to determine the most appropriate schedule and check-up for your individual needs.

4. Healthy diet

Nutrition plays a crucial role in promoting and maintaining good brain health throughout one’s life. A healthy diet can prevent malnutrition and a variety of non-communicable diseases and conditions. Therefore, it is important to maintain a balanced and nutritious diet to support optimal brain function. Conversely, an unhealthy diet can directly increase the risk of impaired brain health. Recent studies suggest that it can also indirectly increase the risk of cardiovascular issues, metabolic problems, and dysregulation of hormonal and immunological processes in the body, which pose risk factors for impaired brain health. Consuming fast food, which is heavily processed and high in saturated fats but low in nutritional value, has consistently been associated with worse health.

Furthermore, Abrahamsson et al. (2023) found that cognitive functioning is directly harmed by the consumption of fast food. Changing lifestyles, rapid urbanisation, and digitalisation have led to a shift in dietary patterns. Many individuals consume excessive amounts of energy-dense foods, including high levels of fats, free sugars, and salt/sodium. Additionally, most individuals do not consume enough fruits, vegetables, and other dietary fibres, such as whole grains (Organization, 2003). Adherence to a Mediterranean diet, which includes whole grains, fruits, vegetables, seafood, beans, and nuts, has been linked to slower cognitive decline and a lower risk of dementia (Louridaet al., 2013). Moreover, greater adherence to the Mediterranean diet and higher diet quality scores during adulthood have been linked to better midlife cognitive performance (McEvoy et al.,2019). Additionally, an unhealthy diet is one of the primary causes of the increasing prevalence of obesity. Obesity during midlife is recognised as an important risk factor for dementia  (Livingston et al., 2020.

Guidelines for a healthy, balanced, and varied diet depend on individual characteristics such as age, gender, lifestyle, and physical activity level, as well as cultural context, locally available foods, and dietary customs. However, the fundamental components of a healthy diet are universal. The World Health Organization (WHO) provides the following guidelines for adhering to a healthy diet (Organization, 2003):

1. It is recommended to consume fruit, vegetables, legumes (such as lentils and beans), nuts, and whole grains (such as unprocessed maize, millet, oats, wheat, and brown rice) daily (World Health Organization: WHO, 2020).
2. The daily intake of fruit and vegetables should be at least 400 grams (i.e., five portions) (Organization, 2003), excluding starchy roots like potatoes, sweet potatoes, and cassava.
3. For optimal health benefits, it is recommended that free sugars make up less than 5% of total energy intake. This is equivalent to 50 grams (or approximately 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day. Free sugars include all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.
4. The recommended daily intake of fats is less than 30% of total energy intake (Organization, 2003), with less than 10% of total energy intake coming from saturated fats (World Health Organization, 2023). Unsaturated fats, such as those found in fish, avocado, nuts, sunflower and olive oils, are considered ‘healthy’ fats and are preferable to the ‘unhealthy’ saturated fats found in meat, butter, palm and coconut oil, cream, cheese, ghee, and lard.
5. Less than 1% of daily energy intake should come from trans-fats (World Health Organization, 2023), which are solid fats made from liquid oils, such as margarine. Most trans-fats are artificially produced and found in processed foods, including baked and fried foods, pre-packaged snacks, frozen pizza, and biscuits. It is important to note that industrially-produced trans-fats are not a healthy part of any diet and should be avoided (Nishida & Uauy, 2009). Although animal foods, such as red meats and dairy, contain small amounts of trans-fats, these are not a major cause for concern in their natural form. 
6. It is recommended to consume less than 5 grams of salt (equivalent to about one teaspoon) per day (World Health Organization, 2012). Salt should be iodized.

5. Sleep

Adequate sleep is essential for optimal work performance, brain function, and overall health and well-being. The importance of sleep for cognition cannot be overstated, as specific sleep-stage physiologies are involved in the modulation, regulation, and preparation of cognitive and emotional brain processes (Walker, 2009). Additionally, sleep plays a crucial role in memory consolidation, although the relationship between sleep and memory is complex. Sufficient sleep is essential for processing new information, and sleeping after learning can consolidate this information into memories, enabling them to be stored in the brain. Sleep deprivation, caused by insufficient sleep, can lead to difficulties in memory, learning, focus, decision-making, and emotional and behavioural control (Diekelmann et al., 2009). Moreover, a sleep duration of less than 7 hours per night has been linked to various health issues, including weight gain, obesity, diabetes, hypertension, heart disease, stroke, depression, increased risk of mortality, impaired immune function, increased pain, and adverse behavioural outcomes such as impaired performance, increased errors, and a higher risk of accidents (Watson et al., 2015).

It is important to note that sleep duration is not the only factor that affects the quality of sleep. The World Health Organization (WHO) has identified several factors that affect sleep quality. These include the time it takes to fall asleep (sleep latency), the number and duration of awakenings during the night, changes in the amount and proper rhythms of specific sleep stages (such as slow wave sleep, stage 3, or stage 4), modifications in Rapid Eye Movement (REM) sleep, changes in autonomic functions (such as heart rate, blood pressure, vasoconstriction, and respiratory rate), and repetitive nights of sleep disruption over a period of one week or one month (World Health Organization, 2004).  Although some factors, such as sleep latency and sleep disruption, can be subjectively evaluated, others require medical devices to measure, such as autonomic functions. Various factors can affect sleep quality, including temperature, body composition, and mental distress.

The amount of sleep required depends largely on age, with research indicating that adults benefit most from a sleep duration of 7-8 hours per day (Chaput et al., 2020). The American Academy of Sleep Medicine and Sleep Research Society recommend that adults sleep for 7 or more hours per night on a regular basis to promote optimal health (Watson et al., 2015). It may be appropriate for young adults, individuals recovering from sleep debt, and individuals with illnesses to sleep more than 9 hours per night on a regular basis. However, for others, it is uncertain whether sleeping more than 9 hours per night is associated with health risks.

6. Blood glucose Hacks

An important aspect of healthy eating is to prevent peaks in blood glucose. Eating a big plate of carbohydrates such as pasta or potato, or anything sweet like dessert or cake on its own will increase your blood glucose strongly. Then your body will release lots of insulin to metabolise the blood glucose, as it will hurt body cells if too much of it is circulating in the system. Basically these peaks make you feel very energetic, but very soon after the blood glucose levels will fall steeply, resulting in loss of focus and bad mood. There are many ways to prevent these blood glucose peaks and dips, and some of them are not so much what we eat but in which order we eat the different foods. The idea is to always eat the foods first that contain high amounts of fibre such as vegetables which are only slowly passing through the digestive system. After that, eat proteins and only then carbohydrates and sweets. This way the sugars of carbohydrates and sweets will be released more slowly and blood glucose levels will remain much more stable. Studies found this to be true for healthy adults and adults with diabetes Type II.