Download Paradigm Health

Health Promotion:
Movement – Diet – Neuroplasticity –
Genes – Epigenetics:
A brief history, and the future
Paradigm Health
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Contents
Introduction
Movement
Genes
Nutrition
Neuroplasticity
Epigenetics
Summary
References
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Introduction
Since the first humans roamed the savannas approximately 10,000BC, the
human psyche was focused on movement geared for survival. Threats to
life were posed by unforgiving natural environments, tribal conflict and
predators. Hence the human approach to movement was not concerned
with aesthetic goals but with maintenance and sustenance of life.
There are many claims from health magazines, and the fitness industry that offer
new methods of achieving health and well being. The philosophy underpinning
Paradigm Health prefers to explore the fundamentals of movement. This e-book
explains the history of natural movement and evaluates how well-being is linked to
nutrition, genetics, neuroplasticity and epigenetics.
Health problems associated with mass urbanization are
occurring at an increasing rate. Conditions such as type 2
diabetes, mental health disorders, cardiovascular diseases and
metabolic problems are all on the increase. Sleep deprivation,
stress, obesity and lifestyle factors are key elements of disease
manifestation.
The disconnect from nature and the environmental factors
which have shaped our evolutionary make up are feeding this
current prevalence of chronic diseases and major health
concerns
“Human beings can almost certainly survive and multiply in the polluted cage of technological
civilization, but we may sacrifice much of our humanness in adapting to such conditions…The
maintenance of biological and mental health requires that technological societies provide in some form
the biological freedom enjoyed by our Palaeolithic ancestors”. Dr Rene Dubos (1970)
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Evolution of Movement
The rational for movement has been largely
determined by changes in environmental factors. We
evolved from the Paleolithic era, 2.6 million to 100,000
years ago when movement was linked to survival. Our
ancestors
performed
movements
such
as
lifting,
jumping, climbing, throwing, running and walking often
over long distances and on a a regular basis. Efficient
movement equated to shelter, food and the means of
existence.
The change from nomadic hunter to ancient
farmer during the agricultural period of the Neolithic
Two eminent early
physicians Hippocrates
(460-370BC) and Galen
(129-210AD), had key
roles in the early emphasis
on health promotion.
Hippocrates stated that
'eating alone will not make
a man well, he must also
take exercise –for food and
exercise together produce
health’.
era influenced the nature of physical activity. More
repetitive exercises became part of the daily schedule
associated with the demands of a largely agrarian
society. From this period until the fall of the Roman
Empire in 476AD, military conflicts saw a continued
need for strength and physical prowess. Movement
patterns were not dissimilar to those of the early
hunters.
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Movement
Movement is just the start……
In order to offset the growing rate of chronic illness, it’s important to understand
that one cannot out train a poor diet. Food is the fuel that keeps us moving
physically and psychologically. Other factors such as chronic stress, sedentary
work and a negative perspective on life may add to the propensity towards long
standing poor health.
Technological advances over the following centuries,
including the introduction of agricultural
machinery, whilst providing advantages in terms of
profitability, mass production of supplies and time
efficiency, also informed changes in the ways humans
moved and lived.
There was far less emphasis on the need for the body
to utilise its own systems and hence a greater danger
of some degree of atrophy or dysfunction. Indeed
perhaps the same might be true of modern gym
equipment such as Treadmills, X-Trainers, Rowing
machines, Steppers etc. Are these really necessary for
sustainable health gains?
•
Throwing
•
Pulling
•
Squatting
•
Running
•
Climbing
•
Grappling
•
Bending
•
Twisting
Research from Sustainability, Science, Practice and
Policy (2012) has evidenced that natural movement
positively influences psychological health over traditional
gym based exercise.
So next time you’re in the gym think about adding some
variety, spontaneity, and creativity to your routine in line
with our ancestral movement history.
This is a list of some of the basic movement patterns that the human body should be able to
perform with grace and efficiency. However contemporary lifestyle choices have restricted many
people’s movement vocabulary , limiting their ability to move for HEALTH
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GenesThe Human Genome is basically the genetic make up of the chromosomes and
mitochondria (our cells powerhouse). This genome is present in all homo sapiens and was
present in our Neanderthal ancestors...It holds our DNA which provides us with our genetic
uniqueness and, to some extent, drives our biochemical individuality, development and
health. Interestingly
though our ancestors did not
appear to have experienced the
debilitating musculoskeletal and neurological conditions that are increasing in the 21st century
population. Acknowledging the historical shifts in environmental pollution as an example,, is
there a case therefore to adopt more aspects of the ancestral lifestyle into our current
society?
Research published in the journal, SCIENCE in May 2010 revealed some fascinating
information about the genetic link between the genome of the Neanderthals and the genome
of the 21st century man. Professor G Hannon stated ,‘’The astonishing implication of the work
we’ve just published is that we are incredibly similar to Neanderthals at the level of the
proteome
which is the full set of proteins that our genes encode” The genome of both
humans and Neanderthals has approximately 3 billion nucleotide base pairs which reside in
23 pairs of chromosomes which hold our genes. So modern man and the caveman ancestors
share a similar genetic composition which differs from our chimpanzee predecessors from
around 6.5 million years ago.
So this research invites questions about how we have become burdened with so many chronic
illnesses
despite modern health care systems, when our genetic our blueprint is one which
enabled us to survive harsh environments and challenges which demanded physical ingenuity ,
feats of strength and efficiency of movement skills.
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Genes
So what are the environmental,
psychological and lifestyle choices that
make a difference to this equation given
the apparent
between
physiological similarities
ancient
and
contemporary
human beings? The disconnect between
how our ancient genome was influenced
by the environment in the stone age and
the impact of industrialized, largely urban
systems on current genetic composition
could explain some of the causes for the
continual
rise
in
non-communicable
disease states and poor health. It seems
we are living longer, but not necessarily
healthier lives in comparison to tribal
We are all carriers of genetic variability. In other words we
communities.
are all different at a cellular level.
Research is currently
exploring the hypothesis that our genetic blueprint, with
which we are born does not necessarily equate to a set of
guaranteed health markers which carry a degree of
inevitability. It does determine the colour of our eyes, our
gender and hair colour …. however we have more power
than we think! Through our lifestyle choices, thought
patterns, and perspectives, research indicates that we can
alter what is termed as gene expression. Research from Shankar et al 2013 in Pharmacology &
Therapeutics has evidenced that if we can positively
influence our gene expression, it’s possible to
have a
significant impact on our bodies ability to defend against the
pitfalls of developing chronic disease and pain. So, our
genetic profile is influenced by some of the factors shown in
the diagram above and the causal links are evident.
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Genes and Biological Health Markers
Establishing data relating to biological health markers of our Paleolithic ancestors is clearly a challenging
task. Researchers in the 20th century, however, have managed to assess and evaluate gross anatomical
and biological evidence of skeletal remains using radio isotopic analysis to illustrate the closest possible
biomedical markers of our early stone age ancestors. Results pertaining to three aspects of biological
composition will be explored, each evidencing a mismatch between ancestral and modern human
biological composition.
Blood Pressure: Studies taken from varied geographical locations have evidenced that average blood
pressure readings for hunter gather tribal communities reveal systolic readings between 100/110 and
diastolic readings between 70/75 mmoL. These readings are lower than the ‘normal’ accepted range for the
modern population which is 135/80 The same studies demonstrated that forager communities maintained
the lower blood pressure as they age, in contrast to the western population in which blood pressure
typically rises with age. The forager diet, which typically had higher levels of potassium than sodium, hence
pushing blood PH to increased alkalinity, is a possible contributory factor to the lower readings. However
this is a multi faceted issue and high blood pressure readings are not only a consequence of excessive
sodium intake
Carbohydrate Metabolism: Insulin resistance is causing concern in western populations, contributing to
the increasing number of cases of type 2 diabetes. Communities with desirable insulin responsiveness
show a common nutritional element. These include a low intake of simple sugars (carbohydrates) and
refined flour. Interestingly forager groups attained carbohydrate intake from uncultivated fruit and
vegetables and whole grains. Fibre was consumed in higher quantities than in the typical 21st century diet.
and increased dietary fibre is linked to reduced insulin resistance
.
Lipid (blood) Metabolism: Studies comparing lipid metabolism between 6 hunter gatherer tribes over 4
continents with statistics from the average American citizen have been published in the past century. The
hunter gather average blood cholesterol was 123 mg/dL. In comparison to the average modern day marker
around 200 mg/dL. No values relating to the ratio of low density lipoprotein (LDL) and high density
lipoprotein (HDL) exist. Interestingly the total cholesterol of hunter gatherer tribes increases when they
adopt a more western lifestyle by means of migration or integration of modern lifestyle trends into their
traditional environment. Hence modifiable lifestyle factors can influence blood lipid values regardless of
genetic composition.
A
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Primal Nutrition
Immediate ancestors of the modern human are believed to
have evolved from Africa approximately 200,000 years ago. Their
diet was plant based up to 70%. in contrast to Neanderthal humans
entering Europe 40,000 years ago whose diet was more meat
based. The Palaeolithic diet, often referred to as the caveman
diet or stone-age diet, is based on the types of foods presumed to
have been eaten by early humans, consisting chiefly of meat, fish,
vegetables, and fruit and excluding dairy or cereal products and
Henry et al published
research in the Proceedings
of The National Academy Of
Sciences of the United
States Of America in 2010
providing evidence of
Neanderthal consumption of
starch grains, legumes,
grass seeds and date palms
via dental calculus of
skeletons .
processed foods. The dietary habits of contemporary hunter
gatherer tribes is more varied and determined to some extent by
geographical location: for example fish based in the arctic and
plant/game in the tropics.
There is controversy about the nutritional sufficiency of the
Paleo diet in the 21st century. Supporters argue that the human
digestive system has remained the same whilst opponents state
that the digestive abilities of modern humans differ from those of
Paleolithic humans. A Ted talk given by Christina Warriner in 2012
suggests that many of the foods that we now consume have been
altered by artificial selection and that it’s impossible to make a
direct correlation between the two eras in terms of exact matching.
“Humans have evolved not to subsist
on a single, Palaeolithic diet but to be
flexible eaters, an insight that has
important implications for the current
debate over what people today should
eat in order to be healthy,"
anthropologist William Leonard of
Northwestern University wrote
in Scientific American in 2002.
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The Western Diet There is an obvious dissonance
between our ancient genome and
the quality of the nutritional
content of the foods consumed
in contemporary society.
Food staples, such as dairy,
refined sugars, cereals, refined
vegetable oils, fatty meats and
salt and food-processing
procedures introduced during the
Neolithic and Industrial Periods
have fundamentally altered 7
crucial nutritional characteristics
of ancestral diets: These are
displayed opposite and published
in the American Journal of
Clinical Nutrition (2005) –
1)
2)
3)
4)
5)
6)
7)
Glycaemic load
Fatty acid composition
Macronutrient composition
Micronutrient density
Acid-base balance
Sodium/potassium ratio
Fibre content
download full article on the next
page. These food types
displaced the more minimalist
approach to nutrition of early
stone age hunter gatherers.
Diet related morbidity and
mortality from chronic disease is
an epidemic affecting 65% of
westernized populations.
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The Western Diet –The Future
So if these the current trends are not managed there will be far reaching consequences for future
generations .Recent research at Kings College London and at the Institute of Biomedical and
Environmental Sciences at the University of Aberdeen (https://www.action.org.uk//) reports that
around one in five children aged between two and five years is overweight or obese and 17 per cent of
boys and 15 per cent of girls aged two to 15 years are obese in the UK, putting them at risk of serious,
long-term health problems, such as heart disease, arthritis ,cancer and diabetes The World Health
Organization (WHO) estimates that rates of obesity in children have tripled during the last 20 years.. Obese
children tend to grow into overweight adults, where ongoing weight problems can consequently shorten life
expectancy The researchers above have determined that there’s a control energy circuit in the brain which
can detect excess body fat and this circuit becomes faulty in people who are obese. This impaired brain
circuit regulation and neuroendocrine hormone dysfunction are common place amongst obese individuals.
The researchers have discovered that the cells of
the energy balance circuit are continually
regenerated. However eating a high-fat diet blocks
this process, causing obese people to be stuck with
a circuit that is faulty.
The researchers now want to study different types of
diet, to see whether any particular nutrients can help
repair a faulty energy balance circuit. The diets
contain different proportions of key nutrients, such as
protein, fat and carbohydrate. Evidence suggests
long-term dieting can regenerate the circuit and
repair the faults so this offers some hope for future
management of the links between nutrition and
health. The article blow offers a comprehensive
account of the evolutionary aspects of the western
diet and the implications for disease.
http://ajcn.nutrition.org/content/81/2/341.full
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The Brain – Neuroplasticity
Neuroplasticity is a term, coined in the 1960’s
used to describe changes to the brain due to
non-pathological
(non-disease)
states.
The
Spanish pathologist Santiago Ramon y Cajal –
known as the father of neuroscience, who was
Neuroplasticity is essentially liberating,
as it allows us to have an influence on
our human development at many
different levels, cognitive, physical and
psychological .
awarded the Nobel Prize In Physiology &
Medicine
in
1906,
was
a
pioneer
in
understanding how the neurons in the brain
changed other than in the diseased state. He
used the term Neuronal Plasticity which has
since been researched extensively, especially
over the past 40 years. Also known as brain
plasticity, it is an umbrella term that describes
Current research suggests that this
ability of the brain to renew its neural
activity is available to people of all
ages .
However in order to reconnect, the
neurons have to be stimulated through
activity.
lasting change to the brain throughout an
animal's
life
course.
The
term
gained
prominence in the latter half of the 20th
century, when new research showed many
.
aspects of the brain remain changeable (or
"plastic") even into adulthood.
Neuroplasticity allows the neurons (nerve cells)
in the brain to compensate for injury and
disease and to adjust
to new situations .
Hence the brain forms new neural pathways
between intact neurons. For example, if one
hemisphere of the brain is damaged, the intact
hemisphere may take over some of its
functional tasks. The brain compensates for
damage in effect by reorganizing and forming
new connections between intact neurons.
Practice Makes Permanent … Not Perfect
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Neuro-plasticity & Movement
The structure and functional organization of the brain is modulated constantly by our movement, language,
thought processes and emotions. Interestingly the current trend in gyms and health clubs is incorporating
‘functional movement’ and ‘primal movement conditioning’ into their exercise rotas, hence utilizing
knowledge of the evolution of human movement. This means that whatever the end goal of training, there is
value in including a degree of variability of movement .
'For Olympic athletes to succeed they must ensure a degree of repetition in the actions they perform to
effectively drill the movement efficiency essential for world class performance. This repetition ensures neuroplastic changes that create a level of competency and fluidity through execution.
In contrast play and spontaneous movement allows greater freedom, it is innate, and part of childhood
development. Research has shown that Brain Derived Neurotrophic Factor (BDNF) a protein found in the
brain, is activated when we play and express movement in a non conformist approach. enhancing neural
growth and cognitive development.
Applied then to training programmes, including multi-planar movements, especially if working towards a goal
that requires sagittal (forwards/bakwards) plane movements, more neurons in the brain will be fired up
allowing the body greater adaptability and responsiveness to any challenges faced whether in an endurance
event or walking a certain distance without getting out of breath. The familiar squats, dead lifts and overhead
press movements, all considered effective compound multi joint movements, can become monotonous and
increase injury risk if never progressed or incorporated into a comprehensive multi plane movement
conditioning program. Indeed the term, practice makes perfect’ is inaccurate here as the neuro-plastic
changes in the brains cyto-architecture occur whether the movement patterns are correct, safe or efficient.
So new challenges and variety can enhance the neuroplasticity which in turn improves the quality and
efficiency of the movement. For example, a cross country skier will have an easier time following a set of
tracks already made from a previous training session. If there are no previous tracks the skier has to find
and apply a new route through the snow. This will challenge the skier physically and mentally and
consequently they will have to draw on new neural pathways, activating BDNF thereby enhancing neural
growth in the brain.
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EpigeneticsEpigenetics stems from the Greek, ’epigeneisis’, the term originally used to describe the
influence of genetic processes on development. During the 1990s there was renewed
interest in genetic assimilation which explored how environmental stress led to changes
in genetic composition. Since then, research efforts have been focused on exploring the
epigenetic mechanisms related to these types of changes.
The renewed interest in epigenetics has led to new findings linking epigenetic changes
and mechanisms to a wide variety of disorders illnesses, and behaviours, including
cancers of almost all types, cognitive dysfunction, and respiratory, cardiovascular,
reproductive, autoimmune, and neurobehavioral illnesses and paediatric disorders.
Essentially researchers at Washington University demonstrated that the genetic mutation
that occurs can effect the course of disease by influencing which genes are turned on and
off regardless of their genetic make up and DNA (Skinner et al 2015). Many types of
epigenetic processes have been identified—they include methylation, acetylation,
phosphorylation, ubiquitination, and sumolyation. Epigenetic processes are natural and
essential to many organism functions, but if they happen inefficiently there can be major
adverse health and behavioural effects.
Some of the suspected triggers behind epigenetic processes include heavy metals,
pesticides, diesel exhaust, tobacco smoke, polycyclic aromatic hydrocarbons, hormones,
radioactivity, viruses, bacteria, and basic nutrients. Recent research studies on
epigenetics and epigenomics, the genome wide distribution of epigenetic changes point to
the relevance of this subject to other areas of genetics such as stem cells, cloning,
aging, synthetic biology, species conservation, evolution, and agriculture.
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Epigenetics – Lifestyle
Stress is on the increase and although it can
be positive as it causes the release of key
neurotransmitters in the brain which keeps us
cognitively alert and able to function, too much
Dr Bruce Lipton - a cell
biologist, suggests that we
are an extension of our
can impact on our well being. Epigenetic research
environment, which
is finding that the ancient art of meditation,
includes everything from
particularly mindfulness meditation, has many
our thoughts and belief
health and stress-reducing benefits. Kaliman et al
systems, to toxic exposures
state that a growing body of research shows that
and exposure to sunlight,
mindfulness
exercise, and nutrition. He
meditation
can
alter
neural,
behavioural and biochemical processes, but
proposes that we can
suggest
change our genetic makeup
further
studies
are
necessary.
Epigenetics appears to be revolutionising our
& determine our health
understanding of the links between mind and
goals by reprogramming
matter and ultimately the way that humans can
our subconscious minds.
influence their gene expression.
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In Summary
The modern human genome (DNA/genetic composition) is virtually identical to that
of Neolithic ancestors 40,000 years ago .
Many chronic diseases and degenerative conditions evident in modern Western
populations have arisen because of dissonance
between this ancient genetic
composition of the human body and more recently adopted diets and lifestyles,
Researchers have discovered that there is a control energy circuit in the brain that
can detect excess fat. Obesity (excess fat) renders the circuit faulty but this can be
rebalanced through diet and exercise. Research is ongoing to demonstrate how
childhood obesity can be reduced to prevent future generations developing chronic
conditions.
The validity of the evolutionary discordance hypothesis has been brought into doubt
by recent research. Studies of a variety of populations around the world show that
humans can live healthily with a wide variety of diets; humans have evolved to be
flexible eaters.
Too much emphasis is placed upon single mostly linear and repetitive movement
patterns in exercise regimes. For health and enhanced neuroplasticity we must
utilize the body's innate, movement capabilities and develop’ functional movement’ .
Epigenetic scientists are researching how environmental factors including toxicity,
pollution and lifestyle choices can leave "epigenetic marks" on our DNA that could
get passed onto subsequent generations. Manipulation of these factors can restore
balance between man and his environment.
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References:
Eaton, SB, Cordain, L. Sebastian, A. (2007) The Ancestral Biomedical Environment.
Endothelial Biomedicine. Cambridge University Press. USA.
Cordain et al. (2005) Origins and evolution of the Western Diet: Health implications for the
21st century. American Journal of Clinical Nutrition. 81. 341-54.
Henry, Amanda; Brooks, Alison; Piperno, Dolores (2014).’Plant foods and the dietary
ecology of Neanderthals and early modern humans’’. Journal of Human Evolution 69: 44–
54.
Logan, A.C et al (2015) Natural environments, ancestral diets and microbial ecology: is
there a modern paleo deficit disorder?. Journal of Physiological Anthropology. 34. 1-18.
Fuchs, E. Flugge, G (2014) Adult Neuroplasticity: More than 40 years of research. Hindawi.
P 1-10.
Latham, K.J. (2013) Human Health and the Neolithic Revolution: AN Overview of Impacts
of the Agricultural Transition on Oral Health, Epidemiology and the Human Body.
Anthropology Department of Nebraska.
Craig, J.M et al (2016) Natural environments, nature relatedness and the ecological
theatre: connecting satellites and sequencing to shinrin – yoku. Journal of Physiological
Anthropology. 31:1.
Ben-Dor, M. (2015) Use of Animal Fat as a Symbol of Health in Traditional Societies
Suggests Humans May Be Well Adapted to Its Consumption. Journal of Evolution and
Health. 1:10.
Henry AG, Brooks AS, and Piperno DR. (2011) Microfossils in Calculus Demonstrate
Consumption of Plants and Cooked Foods in Neanderthal Diets (Shanidar III, Iraq; Spy I
and II, Belgium). Proceedings of the National Academy of Sciences 108(2):
Lipton, B. (2015) The Biology of Belief. Hay House .co.uk
Skinner MK, Guerrero-Bosagna C and Haque MM. 2015. Environmentally Induced
Epigenetic Transgenerational Inheritance of Sperm Epimutations Promote Genetic
Mutations. Epigenetics 10:8, 762-771.
Cold Spring Harbor Laboratory. "Neandertals 'hardly differed at all' from modern humans."
ScienceDaily.ScienceDaily,6May2010.
<www.sciencedaily.com/releases/2010/05/100506141559.htm>
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