Vegan high carb low fat heavenly pop tarts

These pop tarts are crunchy on the outside but oogie and soft on the inside.

INGREDIENTS

180g whole wheat flour

50g tapioca flour

20g sugar

2 speckled and chilled bananas

2 tsps baking powder

Cinnamon

Jam or nutella

INSTRUCTIONS

1. Chill the ripe bananas in the fridge overnight
2. In a mixing bowl, combine the wheat and tapioca flour, sugar, cinnamon and baking powder.
3. Add the bananas and knead with your hands until you have a ball of dough. It will be a bit sticky, but if at first it is too sticky, you will need to add more flour. I had to add a couple more tablespoons.
4. Let the dough set for 2-4 hours.

How come humans have 5,000 less genes than cucumbers?

Two years ago I was asked to participate in the European DNA day essay contest, which every year poses two questions to expand on and selects 3 winners among hundreds of essays from 19 European countries. To my utter bewilderment, I won (second place), and my photo is featured at their site (http://www.dnaday.eu/winners2015.0.html).

Even though two years have passed, I still read it and ask myself how I was able to write such a good essay (I didn't have any background on the topic, I had just started learning about what genetics were and it was the first time in my life I had to research scientific papers).

As I believe the topic is interesting and not many people know about I thought I would share it here:

How can you explain human complexity when we have so few protein coding genes, e.g. about 5000 less than a cucumber?

Despite humans being considered the most complex organisms on Earth in terms of mental cognition and anatomy, many other species outrank humans in genome size. The marbled lungfish, Protopterus aethiopicus, has the largest genome with around 132.83 million base pairs, more than forty times the amount of DNA per cell than humans[1]. The same incongruity appears when analysing the number of protein-coding genes of different species. Rice, for instance, has around thirty thousand more genes than humans, and the protozoa Trichomonas vaginalis around forty thousand more[2]. In fact, biological complexity depends on genomic programming rather than genomic size or the amount of protein-coding genes. This is achieved through gene regulation, which results in differential gene expression and cell specialization. The activation or repression of certain loci requires a delicate balance which can be controlled at different levels of protein synthesis[3],[4].




Before transcription, DNA is condensed into chromatin and wrapped around clusters of eight histone proteins which form nucleosomes. In euchromatin, nucleosomes are loosely packed due to histone acetylation and therefore, RNA polymerase can easily transcribe it. On the other hand, deacetylation results in heterochromatin, which is normally not expressed since it is wound too tightly for transcription to occur. Likewise, DNA methylation adds methyl groups to certain bases,  binding chromatin tightly and inhibiting transcription[5].




Two other closely linked processes, imprinting and x-inactivation, play a role in gene expression. Although we receive two copies of each autosomal gene, one from our mother and one from our father, if one of them was epigenetically imprinted during the ovum or sperm formation, it will usually be silenced throughout the organism's whole life[6],[7],[8]. X-inactivation also leads to monoallelic expression as one of the X chromosomes in a female is randomly silenced during early embryonic development. This is done to prevent a potentially critical imbalance of gene expression from a double dose of X-linked genes[8],[9].

Photo cred: Learn Genetics (Utah)

The aforementioned methods of regulation are part of what is known as epigenetics: ''the study of heritable changes in gene expression caused by non-genetic mechanisms, thus by alterations other than in the DNA sequence"[10].

However, there is more to DNA than protein-coding genes. Since the 1960's, the parts that are not transcribed into proteins have been referred to as ''junk DNA''. Nevertheless, it is now clear that far from being evolutionary waste, they are the basis for biological complexity. Although the ratio of coding to non-coding genes (ncDNA) differs between species, studies have shown that as biological complexity increases, so does the proportion of ncDNA. While prokaryotes contain about 6% to 14% ncDNA, in humans, it accounts for 98% of the total genome[11],[12].

Photo cred: The Guardian

These sequences not only are essential to transcription and translation[13], but also enable the coding of thousands of proteins from a single gene through splicing. Alternative splicing consists of the removal of introns and subsequent joining of exons from a single gene. Depending on how the exons are connected back, different messenger RNA (mRNA) molecules will be produced, each coding for an isoform. Similarly, trans-splicing assembles exons from different pre-mRNAs[14].

Photo cred: Gostica

Furthermore, transcription factors (TFs), proteins that inhibit or facilitate gene transcription, need to bind to cis-regulatory elements, sequences of ncRNA that include promoters and enhacers[15],[16]. Moreover, microRNA and small inhibitory RNA (siRNA) hinder the translation of a targeted mRNA by winding round it. While siRNAs only silence the locus from which they originated, microRNAs are estimated to influence the translation of one third of all genes in mammals managing cell differentiation and growth, mobility and apoptosis[13],[17].

Photo cred: Khan Academy

Photo cred: Khan Academy

Photo cred: longevinex

Photo cred: Currents in Biology

In addition, transposable elements (TEs), also known as "jumping genes" or transposons, are thought to be another means of regulation. These sequences of DNA, first described by Barbara McClintock in the 1940's[18], can change their position within the genome, creating or reversing mutations[19],[20].







Other mechanisms include RNA editing, in which the sequence of a mRNA is modified resulting in the codification of a different protein; and tandem chimerism, by which two adjacent genes are transcribed into a single mRNA[3],[21],[22].



Ergo, biological complexity derives from the aforementioned molecular systems, which allow higher eukaryotes to carry out a plethora of genetic responses to their environment. All these processes in charge of controlling cell specialization become increasingly intricate as so does the organism's complexity. Although humans merely have 20,000 protein-coding genes, our incredibly elaborate repertoire of gene regulation mechanisms makes the codification of about 500,000 or more distinct human proteins possible[2].

References

[1] Gregory, T.R. (2005). Animal Genome Size Database. http://www.genomesize.com.

[2] Pray, L. (2008) Eukaryotic genome complexity. Nature Education 1(1):96

[3] Hoopes, L. (2008) Introduction to the gene expression and regulation topic room. Nature Education 1(1):160

[4] Klug, W., & Cummings, M. (1999). Conceptos de genética. Madrid: Prentice Hall Iberia.

[5]Epigenetics: Fundamentals. (n.d.). http://www.whatisepigenetics.com/fundamentals/

[6] Genomic Imprinting. (n.d.). http://learn.genetics.utah.edu/content/epigenetics/imprinting/

[7] Jirtle, R. (n.d.). Geneimprint. http://www.geneimprint.com/

[8] Phillips, T. & Lobo, I. (2008) Genetic imprinting and X inactivation. Nature Education 1(1):117

[9] Ahn, J. & Lee, J. (2008) X chromosome: X inactivation. Nature Education 1(1):24

[10] Brouwer J.R. (2012, April 4). A Crash Course in Epigenetics Part 1: An intro to epigenetics. Bitesize Bio.

[11] Taft, R. & Mattick, J. (n.d.) Increasing Biological Complexity Is Positively Correlated with the Relative Genome-wide Expansion of Non-protein-coding DNA Sequences. http://arxiv.org/pdf/q-bio/0401020

[12]Mandal, A. (2010, May 7) What is Junk DNA? http://www.news-medical.net/health/What-is-Junk-DNA.aspx

[13] Clancy, S. (2008) RNA functions. Nature Education 1(1):102

[14] Clancy, S. (2008) RNA splicing: introns, exons and spliceosome. Nature Education 1(1):31

[15] Phillips, T. (2008) Regulation of transcription and gene expression in eukaryotes. Nature Education 1(1):199

[16] Phillips, T. & Hoopes, L. (2008) Transcription factors and transcriptional control in eukaryotic cells. Nature Education 1(1):119

[17] Meštrović, T. (2010, February 3) What is MicroRNA? http://www.news-medical.net/health/What-is-MicroRNA.aspx

[18] Pray, L. & Zhaurova, K. (2008) Barbara McClintock and the discovery of jumping genes (transposons). Nature Education 1(1):169

[19] Pray, L. (2008) Transposons, or jumping genes: Not junk DNA? Nature Education 1(1):32

[20] Moalem, S., & Prince, J. (2007). Survival of the sickest: A medical maverick discovers why we need disease. New York: William Morrow.

[21] Simpson, L. & Emerson RB. (1996) RNA Editing. http://www.ncbi.nlm.nih.gov/pubmed/8833435RNA Editing. Annu Rev Neurosci.

[22]Parra, G. (2005). Tandem chimerism as a means to increase protein complexity in the human genome. Genome Research, 37-44.

9 ways in which hypopressives improve your sex life

Do you feel your sexual desire is decreasing? Would you like to feel greater pleasure or gain control over your sex organs? Do you think a more intense sex life would foster your relationship?

Hypopressives are a kind of exercise (easy, painless and free!) whose followers claim to experiment an increase in desire, sensation and control during the sexual practice.

Not only will this technique improve your sex life, but it is also been shown to:

• sculpt a toned and fit mid-section
• reduce waist circumference and waist-to-hip ratio
• decrease urinary incontinence
• better physical performance and respiratory function
•  improve back health, posture and balance
•  treat and prevent hernias and prolapses
•  fight constipation
• aid with depression, post-partum recovery and scar healing

To know more about it see my previous post Wish I had known them before: Hypopressives.

As promised, today we are going to go deeper into the effects of hypopressives on sexual function and learn 9 ways in which they make your sex life more enjoyable.

1. Better proprioception and awareness of the pelvic floor muscles

During the performance of a HP there is a phase of abdominal vacum in which your gut is completelydecreases ligament tension, resulting in the repositioning of your internal organs, both in the short and long term.

sucked in. This practice

In 2011 it was proven through magnetic resonance imaging (MRI) that HT relocate your viscera and can be used as a proprioceptive resource (mechanism that enhances the capacity to feel the position of your own muscles).

Bear in mind that most women are unable to even contract their pelvic muscles or identify their genitals, mainly because of poor proprioception and body squeme. Thus, better proprioception and awareness of the pelvic floor muscles will greatly intensify sexual sensitivity and genital control.

2. More testosterone, more libido, more sexual desire.

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Testosterone is a sex hormone produced mainly in the gonads but also in the adrenal glands of both sexes.

 It is an androgen: it activates the development of male features. Thus, its concentration is greater in man than women where it is essential for the maturing of male reproductive organs and sperm.

 It is also responsible for indicating the body to create blood cells, ensuring the strength of bones and muscles, regulating the secretion of follicle stimulating and luteinising hormones, and enhancing libido.

Testosterone deficiency is detrimental during foetal development as it will lead to sex development issues. Low levels during puberty will hinder the boy's sexual development and growth. He will also suffer from poor strength and endurance as his limbs grow disproportionate with the rest of his body.

Testosterone levels naturally decline with age (it is even referred to as the men menopause or andropause). Unfortunately, low levels are associated with:

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·                     Loss of muscle tone
·         Loss of body hair in men
·         Parchment skin
·         Mood swings
·         Increased body fat
·         Erectile dysfunction
·         Poor sexual performance
·         Bone decalcification or osteoporosis
·         Lack of concentration
·         Memory loss
·         Sleep problems

Testosterone, key hormone in sexual desire and libido, can be increased through physical exercise. This stressor induces the body to make hormonal changes in order to adapt to it. The response varies depending on intensity, type of training and personal factors, but testosterone is generally increased after intense physical activity, whether aerobic or anaerobic, chronic or acute.

Hypopressives strongly stress the body as the exercises not only require great muscular activation, but also create an intermittent oxygen deficit. Consequently, testosterone can be effectively increased, resulting in all the aforementioned benefits.

3. Let that endorphin rush kick in

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Physical exercise is known to trigger the release of endorphins. These are neurotransmitters: a type of brain chemical that transmits electrical signals from one neuron to the next, and which are mainly synthesised and stored in the pituitary gland.

Endorphins activate opiate receptors in the brain and diminish our perception of pain, just like morphine or codeine. However, these neuropeptides do NOT have the adverse effects of opiate drugs, like addiction or dependence.

Not only is pain reduced, but endorphins also produce a strong feeling of euphoria, regulate appetite, release sex hormones (like testosterone, see previous epigraph) and enhance the immune system. Endorphins alleviate pain and stress, bringing well-being and pleasure in order to reward us for doing something convenient, like exercising, feeding, or having sex. Their task is to motivate us to continue doing those activities and to draw us into a reward circle, a feedback loop in constant search for pleasure.

4. No more erectile dysfunction (ED)

Studies suggest that between 10 to 52% of men, especially between 40 to 70 years old, suffer from ED. Unfortunately, this condition is increasingly common and is set to double by the year 2025.

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The explanation for the rising prevalence may be the typical American lifestyle, as several studies have shown that sedentary behaviors and obesity are strongly correlated with ED, whereas active healthy males have a better sexual function.

Hence, enrolling in any kind of physical activity, like hypopressives, will have a positive impact on ED and lead to more pleasant and enjoyable sex life.

5. Increased genital and perineal vascularisation

The female gonads are very rich in mechanoreceptors, which are sensory organs that give information about vibration, touch, pressure, and cutaneous tension to the central nervous system, and are therefore responsible for the sensations felt during sexual intercourse.

The area needs to be highly vascularised in order to improve irrigation and hence the attainment of pleasure.

It is widely accepted that physical exercise promotes angiogenesis, which is the creation of new blood vessels.

Furthermore, it is been shown to significantly increase genital sexual arousal after only 15 min (after 5 min of exercise it was marginally decreased) through sympathetic nervous system (SNS) activity.

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A 2013 study showed that exercise may be especially beneficial for women taking antidepressants, which have sexual adverse effects in 96% of the cases. Women reporting the greatest sexual dysfunction had the largest increase in post-exercise sexual arousal.

Wherefore, we can conclude that exercise may help reach orgasm and augment vaginal discharge.

More specifically, hypopressives have been proven to better femoral venous return which can be extremely helpful for people suffering from varicose veins.

6. Reduced stress

Nowadays everyone is subject to stress, which is just your body's reaction to any perceived challenge. Stressors turn on the sympathetic nervous system, which in turn activates a fight-or-flight response that involves the release of steroid hormones, including glucocorticoids such as cortisol.

These are known to inhibit gonadotropin releasing hormone (GnRH), the body's main sex hormone, resulting in low sperm count, no ovulation and impaired sexual activity.

In addition, stress also triggers the production of gonadotropin-inhibitory hormone (GnIH), which undermines reproduction even more by suppressing GnRH.

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Hence, it is no surprise that both, erectile dysfunction and premature ejaculation are associated with stress.

Besides, stress also causes low testosterone: steroid hormone essential for bone, hair and muscle growth, sexual function, appropriate levels of red blood cells and feeling trim and healthy.

As explained before, exercise, including hypopressives, effectively increases testosterone levels. Therewithal, it will decrease anxiety, stress and depression while increasing dopamine and serotonin, neurotransmitters involved in the regulation of movement and emotional responses, and in the transmission of nerve impulses, respectively. 

(For more physical, mental and cognitive benefits of exercise see my previous post Watching TV means impaired health and intelligence?)

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7. Better physical and respiratory parameters

It is no surprise that having an efficient body will make your sexual experience more enjoyable.

Even patients with chronic stable heart failure (CSHF) can improve their sexual function in the short term with moderate exercise.

Moreover, hypopressives, which emphasize proper breathing and posture, are known to increase forced volume and maximum exhaling flow after 6 weeks of training.

This is because HT efficiently work your diaphragm, which plays a key role in breathing, as well as the muscles in charge of inhaling and exhaling, resulting in an improvement of respiratory (peak flow) parameters and respiratory conditions like asthma.

8. Higher self-esteem

Hypopressives will result in a toned and fit body which in turn improve self-esteem and self-respect.

Having a positive body image will make your sexual life more enjoyable, enhance your initiative and enable you to amuse yourself without inhibition.

High self-esteem might also improve your capacity to deal with stress which, as mentioned before, is detrimental for sexual desire.

Moreover, low self-steem and emotional distress are associated with unhealthy sexual behaviours like having risky and/or multiple partners, and unprotected sex. Likewise, they were also correlated with initiating sex earlier and having more partners per year of sexual activity.

9. Stronger pelvic floor, increased sexual arousal

Several studies have concluded that pelvic floor tone and strength is directly related to increased sexual arousal, better sexual function and orgasms.

A 2014 cross-sectional study of forty women between 20 and 28 years showed that those with stronger pelvic floor muscles scored higher in desire, excitement, and orgasm. Pelvic floor muscle pressure was moderately correlated with sexual satisfaction and lubrication.

A 2010 study of one hundred seventy-six women aged 26-48 years revealed that those with strong or moderate pelvic floor muscles (PFM) scored significantly higher on the FSFI orgasmic and arousal domains, concluding that "both the orgasm and arousal function are related to better PFM function."

Hypopressives have been shown to efficiently tone your pelvic floor muscles:

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In a 2007 study, 100 women with poor pelvic tone and urinary incontinence performed 20 min of HP everyday for 6 months, resulting in an increase in pelvic floor tone by 58% and in shock absorption capacity by 48%. Furthermore, there was a 20% increment in contractile muscle strength and a significant 6% reduction in waist girth.

A 2014 study on professional female rugby players showed that hypopressives increase perineal and abdominal contractile strength.

That same year, a blind cross-sectional study of forty-two women aged 20-65 years who performed 30 daily minutes of hypopressives three times a week for 8 weeks revealed a significant increase in pelvic floor muscle tone.

This study also reported a decrease in waist circumference and waist-to-hip ratio (WHR), better dynamic and static posture, balanced spine curvatures, an increase in hamstring extensibility, reduced lumbalgia and feelings of satisfaction and well-being.

References

Bloor, Colin M. "Angiogenesis during Exercise and Training." Angiogenesis 8.3 (2005): 263-71. Web.

Bø K, Mørkved S., (2007). Motor learning. In: Bø K, Berghmans B, Mørkved S, van Kampen M (eds) Evidence based physical therapy for the pelvic floor: bridging science and clinical practice. 

Elsevier, Churchill Livingstone, pp 113-119.

Bo, K., Larsen, S, Oseid, S, Kvarstein, B. Hagen, R., Jorgesen, J. (1998). Knowledge about and ability to correct pelvic floor muscle exercise in women with urinary stress incontinence. Neurol Urodyn.7, 261-2.

Belardinelli, Romualdo, Francesca Lacalaprice, Ernesto Faccenda, Augusto Purcaro, and Gianpiero Perna. "Effects of Short-term Moderate Exercise Training on Sexual Function in Male Patients with Chronic Stable Heart Failure." International Journal of Cardiology 101.1 (2005): 83-90. Web.

Bump, R, Hurt, WG, Fantl, JA, Wyman, JF. (1991). Assesment of kegel pelvic muscle exercise performance adfter brief verbal instruction. Am J Obstet Gynecol.165, 322-8.

Carvalho, Celina Cordeiro De, Danielle Augusta De Sá Xerita Maux, Tetsuo Tashiro, and Sílvia Regina Arruda De Moraes. "The Effect of Endurance Training on the Neovascularization of Skeletal Musculature." Acta Cirurgica Brasileira Acta Cir. Bras. 21.6 (2006). Web.

Conrad Stoppler, M. (2014, January 12). Endorphins: Natural Pain and Stress Fighters. MedicineNet. Web.

Derby, C., Beth, M.,  Goldstein, I., Feldman, H., Johannes, C., McKinlay, B. (2000). Modifiable risk factors and erectile dysfunction: can lifestyle changes modify risk? Urology. 56(2),302-306.

Ethier, Kathleen A., Trace S. Kershaw, Jessica B. Lewis, Stephanie Milan, Linda M. Niccolai, and Jeannette R. Ickovics. "Self-esteem, Emotional Distress and Sexual Behavior among Adolescent Females: Inter-relationships and Temporal Effects." Journal of Adolescent Health 38.3 (2006): 268-74. Web.

Francis, K. T. "The Relationship between High and Low Trait Psychological Stress, Serum Testosterone, and Serum Cortisol." Experientia 37.12 (1981): 1296-297.Web.

Fukui H, and Yamashita M. "The Effects of Music and Visual Stress on Testosterone and Cortisol in Men and Women." Neuro Endocrinology Letters 24 (2003): 173-180.Web.

García Gutiérrez Eulalia, Aldana Vilas Laura, Lima Mompó Gilda, Espinosa Riverón Ma. del Rosario, Castillo Castillo Caridad, Felinciano Álvarez Vladimir. "Disfunción sexual masculina y estrés." Rev Cub Med Mil. 34.1 (2005). Web.

Hamilton, Lisa Dawn, Emily A. Fogle, and Cindy M. Meston. "The Roles of Testosterone and Alpha-Amylase in Exercise-Induced Sexual Arousal in Women." The Journal of Sexual Medicine 5.4 (2008): 845-53. Web.

Hsiao W, Shrewsberry AB, Moses KA, Johnson TV, Cai AW, Stuhldreher P, Dusseault B, and Ritenour CWM. (2012). Exercise is associated with better erectile function in men under 40 as evaluated by the international index of erectile function. J Sex Med, 9, 524-530.

Latorre, G., Seleme, M., Resende, A.P., Stüpp, L. y Berghmans, B. (2011). Hipopressive gymnastics: evidences for an alternative training for women with local proprioceptive deficit of the pelvic floor muscles. Fisioterapia Brasil, 12(6), 463-466.

Lorenz, Tierney A., and Cindy M. Meston. "Acute Exercise Improves Physical Sexual Arousal in Women Taking Antidepressants." Annals of Behavioral Medicine Ann. Behav. Med. 43.3 (2012): 352-61. Web.

Lowenstein, Lior, Ilan Gruenwald, Irena Gartman, and Yoram Vardi. "Can Stronger Pelvic Muscle Floor Improve Sexual Function?" International Urogynecology Journal Int Urogynecol J 21.5 (2010): 553-56. Web.

Martinez, Caroline S., Fernanda V. Ferreira, Antonio A.m. Castro, and Liana B. Gomide. "Women with Greater Pelvic Floor Muscle Strength Have Better Sexual Function." Acta Obstetricia Et Gynecologica Scandinavica Acta Obstet Gynecol Scand 93.5 (2014): 497-502. Web.

Meston, Cindy M., and Boris B. Gorzalka. "The Effects of Immediate, Delayed, and Residual Sympathetic Activation on Sexual Arousal in Women." Behaviour Research and Therapy 34.2 (1996): 143-48. Web.

"New Findings on How Stress Causes Sexual Dysfunction and Infertility." News-Medical.net. 16 June 2009. Web.

Prieto, R, Campos, P, Robles, R, Ruíz, J. Requena, MJ. (2010). Epidemiología de la disfunción eréctil: Factores de riesgo. Arch. Esp. Urol. 63(8), 637-639.

Rial, T.; Chulvi-Medrano, I.; Fernández, T. HEMATOLOGICAL RESPONSES OF DIAPHRAGMATIC ASPIRATION ON SPLENECTOMIZED SUBJECT. A CASE STUDY. (2014). Universidad Católica San Antonio De Murcia.

Rial, Tamara. "FUNCIÓN SEXUAL, EJERCICIO FÍSICO E HIPOPRESIVOS." Fisioterapia On-line. Web.

Soriano Segarra, María Lledó. "Efecto De La Gimnasia Abdominal Hipopresiva Sobre El Tono Del Suelo Pélvico Y Otros Parámetros Antropométricos, Funcionales Y Relacionados Con El Riesgo Cardiovascular En Mujeres." Repositorio Universitario Institucional De Recursos Abiertos (2014). Web.

Sprouse-Blum; Smith; Sugai; Parsa. Understanding Endorphins and Their Importance in Pain Management. (2010). Hawaii Medical Journal, 69(3), 70-71.

Sutoo, Den’Etsu, and Kayo Akiyama. "Regulation of Brain Function by Exercise." Neurobiology of Disease 13.1 (2003): 1-14. Web.

"Testosterone Deficiency, Erectile Dysfunction, and Testosterone Replacement Therapy." WebMD. Web.

Testosterone. (2015, January 6). You & Your Hormones. Society for Endocrinology.

Thyl, S., Aude, P., Caufriez, M., Balestra, C. Incidence de l'aspiration  diaphragmatique associée à une apnée expiratoire sur la circulation de retour veineuse fémorale: étude par échographie-doppler. (2009). Kinésithérapie scientifique, 502, 27-30.

Young, S. "How to increase serotonin in the human brain without drugs."Journal of Psychiatry and Neuroscience (2007). Web.

Wish I had known them before: Hypopressives

Forget the crunches and really work that core

What are hypopressive techniques (HT)?

HT consist of a series of techniques that, through a sequence of different postures and movements, contract your diaphragm during exhalation, resulting in a negative pressure inside your thoracic and pelvic cavities. In other words, you suck in your guts while exhaling so that the intra-abdominal pelvic pressure is reduced. 

Piti Pinsach

When you exhale, your rib cage usually contracts, but when performing a hypopressive technique, the opposite happens. That's why the intra-abdominal pressure is reduced. Apnea (suspension of breathing) is then maintained for some seconds in order to stimulate a reflex concentric contraction of the core and pelvic floor muscles.

Why are hypopressives better than traditional ab exercise?

Photo: thevoicenotes.com

The key element is the REFLEX CONCENTRIC CONTRACTIONS. While most ab exercises, including Pilates, involve VOLUNTARY CONTRACTIONS and increase intra-abdominal pressure, hypopressives work just the other way round.

This difference is of outmost importance because both, pelvic floor and abdominal muscles, are mainly formed by type I (involuntary) fibers. Therefore, training should focus on these fibers, which are only stimulated by reflex contractions.

Unfortunately, traditional ab exercises, which are hyperpressive (they increase thoracic and pelvic pressure), can even be harmful.

Why are traditional ab exercises detrimental?

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The strengthening of the voluntary muscle fibers that occurs through traditional exercises is directly proportional to the deactivation of the involuntary ones. As a result, traditional exercise weakens core and pelvic tone, which in turn leads to:

·       

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             urinary incontinence

·         prolapses

·         painful sexual relations

·         back problems like lumbago

·         esthetic issues such as abdominal flaccidity or swollen stomach

This fact was proved in 2007 by Caufriez, the founder of hypopressives. During a 6-week study, 16 women performed traditional ab exercises 45 minutes twice a week. The researchers found a 32.7% decrease in base pelvic floor tone, demonstrating not only the ineffectiveness of such exercises but also showing their prejudicial effects.

Benefits of hypopressives

Waist slimmer & ab toner

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HT increase abdominal and pelvic base tone, which in turn decreases waist girth and leads to a flat, hard midsection.

A 2007 study showed that 20 min of daily HT for 6 months reduces waist circumference by 6%.

A 2014 study showed that an acute 20 min session of hypopressives significantly reduces waist circumference while increasing thoracic amplitude and peak expiratory flow.

HT are especially challenging on the transverse and oblique abdominal muscles, and therefore provide a complete and tough workout that will get you those flat abs and slim waist in a few weeks (provided your fat percentage is low enough. You can spot tone, but not spot reduce so make sure you're also getting your cardio in.)

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Not only do they flatten your abs but they will also respect your vertebral column and won't strain your lumbar spine. While the risks of traditional exercises outweigh the benefits, with HP it's just the other way: all advantages with no drawbacks.

Ameliorates urinary incontinence (UI) issues

Urinary incontinence (UI) is a common issue among female athletes who aren't even aware that they suffer from a condition that negatively impacts their performance.

A 2002 study showed that 32% of British and French women, 34% of German women and 15% of Spanish women had suffered symptoms of UI during the 30 days prior to the study. Females are more likely to undergo UI because of menopause and pregnancy.

The increased base tone that HT provide translates into a better and faster control of your urinary tract, which reduces the risk of involuntary leakages. This occurs thanks to the repositioning of the bladder and the improvements in pelvic strength.

Photo: 34-menopause-symptoms.com

In a 2007 study, 100 women with poor pelvic tone and urinary incontinence performed 20 min of HP everyday for 6 months, resulting in an increase in pelvic floor tone by 58% and in shock absorption capacity by 48%. Furthermore, there was a 20% increment in contractile muscle strength and a significant 6% reduction in waist girth.

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That same year, another study found akin results when a group of adults, average 68.5 years old, performed HT 4 times per week for 6 months, resulting in an increase of basal tone by 23.5%,  of loading tone by 25.3% and of perineal blocking during exertion by 108,4%. HT effectively solved UI in both sexes as 85.7% of cases were decreased or even disappeared.

In 2010 yet another study reinforced the aforementioned results: UI was significantly reduced in an intergroup study of 126 subjects, average 43 years old, who practiced HT daily for 30 minutes 3 times a week during 3 months. On the other hand, the Pilates and control groups showed no improvement.

Better sex life

The pelvic muscles are intimately linked with sexual function, especially in women. Followers of this technique claim to experiment an increase in desire, sensation and control during the sexual practice. This may be due to the increased blood flow and genital sensitivity and a decrease in pelvic congestion.

Stay tuned because in a few days I will upload a post expounding on this topic.

Improved physical performance

HT effectively work the diaphragm and the respiratory muscles. Not only do you acquire a deeper awareness of your body and diaphragm, but your pulmonary, thoracic and diaphragmatic capacities will be dramatically increased. A toned, flexible diaphragm will translate into a better physical performance, especially in aerobic activities.

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HT involve a phase of apnea, which results in a high oxygen desaturation (decrease in blood oxygen). Studies have shown that after apnea, blood acidosis is reduced and oxidative damage is no longer produced. The same study concluded that apnea can be used to increase tolerance to hipoxemia (low oxygen levels).

Is not that what any athlete would want? To be able to put in a brilliant performance in spite of the oxygen deficit?

Other studies report that HP increase hematocrit, the volume percentage of erythrocytes in blood. Red blood cells are in charge of transporting oxygen to your cells. More red blood cells mean more oxygen carrying capacity and more oxygen delivery to your muscles translate into better physical performance, especially in endurance sports. Many athletes even try to increase their oxygen levels through banned practices like taking Erythropoietin.

Photo: americasblood.org

Studies to definitively prove the reduction in cellular acidosis, the regression in oxidative damage and the increase in hematocrit are still in progress. It is speculated that these effects are the result of reflex splenic contraction or an increment in erythropoietin.

Other studies pending of publication will show a reduced pre-competition anxiety and an augment in self-confidence.

Improvements in posture and biomechanics also account for the improvements in performance.

Back health and balance

The abdominal vacuum and negative pressure in our abdominal cavity cause a traction effect on the vertebral discs which can be extremely therapeutic, especially in the lumbar region, when combined with other postural exercises.

Photo: gimnasia-hipopresiva.com

HT is known to reduce lumbar pain by decompressing the vertebral discs through the reduction in pressure and the axial traction. Lumbago, dorsalgia and other back issues usually lessen or even disappear in the short term.

Photo: drnekessaremy.com/

A 2007 study showed the benefits of doing HP for 10 weeks 1hour per week:

·         -Reposition of the plumb line (better posture)

·         -Decrease in lumbar lordosis (99. 9%)

·         -Reduction in cervical lordosis (99.8%)

·         -Decrease in dorsal kyphosis (99.5%)

·         -Decrease in scoliosis (96%).

·         -Improved postural comfort: better mobility and flexibility, less pain, and feeling lighter (95%).

The positive impact on the lower back and limb flexibility was tested in a 2009 study on patients suffering from mechanical and postural low back pain. Through electromyography, which electrically records muscle and motor neuron activity, it was seen that a training program based on HT improves the internal and transverse oblique activation time, therefore increasing the force they can exert. Bear in mind that not only do these muscles rotate the torso, but they also support the rotation of the spine and stabilize the lower limbs.

Better posture

HT regulate muscle tone by diminishing the excess tone of some muscle groups while increasing the tone of those which lack it. It brings tonic posture equilibrium which translates into a better posture in just a few sessions.

Photo: cdn.lumobodytech.com

Treat and prevent hernias

Photo: medicinenet.com

Hernias are weak areas of a muscle or connective tissue through which an organ or fatty tissue protrudes. 

All hernias (inguinal, ventral, incisional, epigastric, femoral, pubalgia, umbilical, hiatal...) are caused by 2 factors:

·         -An increase in tension

·         -A weak tissue that easily breaks

HT increase core and pelvic strength and activation, which in turn can effectively cope with the high abdominal pressure that any kind of physical effort (even coughing) produce.

Visceral relocation and bye-bye prolapses

It also prevents internal organs from ''falling down''. Gravity, weight lifting and traditional abdominal exercises, push your guts downwards resulting in that typical stomach where the upper part is flat or even hollow but the lower abs look bloated.

Photo: alignmentmonkey.nurturance.net

ingernder.com

The aspiration that HT involve reduces intra-abdominal pressure, which in turn has a suction effect on the pelvic organs, decreasing ligament tension and easily relocating the bladder, rectus and uterus within the abdominal cavity. This has been demonstrated through magnetic resonance imaging (MRI). Therefore, HT are effective in treating organ prolapses, whether uterine, anterior (bladder) or rectal.

Fight constipation

The typical American lacks fiber and exercise, which lead to constipation, which in turn produces intestinal issues like colon cancer. It is of outmost importance to have a plant-based diet and exercise regularly, but HT thanks to the negative abdominal pressure can accelerate bowel movements.

Improved respiratory function.

Photo: selfication.com

HT efficiently work your diaphragm, which plays a key role in breathing, as well as the muscles in charge of inhaling and exhaling, resulting in an improvement of respiratory (peak flow) parameters and respiratory conditions like asthma. This also leads to better sports performance.

Post-partum recovery

After pregnancy the body needs to recover its previous state by toning the core and reinstating pelvic floor rigidity. Unfortunately, it is very common for mothers to maintain abdominal and pelvic flabbiness after giving birth, which leads to poor vaginal muscle tone, unsatisfying sexual relations, flaccid stomach and urinary incontinence.

Say NO to depression

It is known that in order to prevent postpartum depression, an exercise program can be of great help to achieve a feeling of well-being, reduce anxiety and increase self confidence.

A recent study showed that:

• 90% of women had a negative image of their body after delivery

After an 8 week HT program:

• 89.48% felt harmony and a positive impact on their abs and 75% in their pelvic floor

• 64% increase in self-esteem

•40% reduction in anxiety

•32% reduction in cognitive anxiety

• 100% better posture and pain reduction.

In conclusion, HT enhance self-esteem and confidence during pregnancy and postpartum when hormonal changes and various emotional situations occur.

Better vascularization and venous return

During pregnancy, intra-abdominal pressure increases due to the expanding uterus, blood volume and other factors which contribute to the development of varicose veins in the legs and pelvis. HT is known to activate the musculature, ease venous return and improve lower limbs vascularization.

Photo: webmd.com

Scar and surgery healing

People who have undergone surgery or women who have had a cesarean section or episiotomy can benefit from HT as it diminishes myofascial tissue (tissue around the muscle) traction, aiding to heal tissue adhesions and scars.

Abdominal diastasis

Photo: mutusystem.com

Between 30 to 70% of women suffer from abdominal diastasis during and after pregnancy. 

Abdominal diastasis is defined as a separation of about 2.7 cm between the two sides of the ab muscle. During pregnancy the linea alba widens to make room for the baby and, although it should recover after delivery, more often than not it stays distended.

Photo: momsintofitness.com

This gap hinders the integrity and functionality of the ab muscles, causing low back pain and lumbo-pelvic instability. Not only is recovery essential for aesthetics (a broad linea alba leads to a protruding stomach) but it is also vital for maintaining good posture and motor efficiency.

Thanks to the strong respiratory and postural action that HT derive, the core gains back its stability and is able to function again as a corset.

A 2014 study showed that after a 3-month program of weekly HT in 44 women (average age of 45.6) diastaisis is significantly decreased (1.1 cm).

Moreover, the Spanish Association of Physiotherapists (AEF) recommends HT for post-partum recovery. There is a plethora anecdotal evidence of health professionals, midwives and physiotherapists, who advise these exercises and corroborate their benefits. 

Photo: sportlife.com

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