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In Good Shape - Fact or Fiction
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LifestyleTranscript
00:00In ancient Rome, people believed you could treat rabies with a mix of lime and pork fat.
00:11Genghis Khan's soldiers ate pickled sheep's eyes to cure hangovers.
00:17And in medieval Germany, people let dogs lick babies to help with teething.
00:23Through today's scientific lens, we laugh at those ideas, but are we really that different?
00:29Do you sit bolt upright to protect your back?
00:33Do you avoid coffee because it's bad for your heart?
00:37Do you jump on every wellness trend?
00:40Take methylene blue, promoted as an anti-aging miracle that might even fight cancer.
00:46So what's fiction and what's fact?
00:48We've got the answers on In Good Shape.
00:59Methylene blue, a dye that's being hyped online as a miracle health cure.
01:10Methylene blue isn't natural, it's pure chemicals.
01:15But social media is going crazy for this alleged wonder supplement.
01:19So methylene blue, all of a sudden, it's everywhere.
01:25Does that mean you should take it?
01:27Experts advise strongly against it.
01:31It can lead to very serious side effects.
01:34One is hemolytic anemia.
01:36That's when hemoglobin in the blood drops.
01:38Patients feel weak and tired quickly.
01:41Pharmacist Maximilian Lernbescher found he still had some methylene blue hidden away on
01:53an old shelf in his traditional pharmacy.
01:58Methylene blue isn't new.
02:00It's an old dye invented by Paul Ehrlich.
02:03Lots of these dyes were once used medicinally.
02:06An example of this is methylene blue being one of the first treatments for malaria.
02:13There are now other drugs that are much more effective against malaria.
02:18But influencers have rediscovered the dye and claim it makes them fitter, more alert and
02:23supercharges their brains.
02:25I've tested methylene blue for more than 75 days.
02:33Firing up your cells for more energy.
02:35I'm vanilla baby.
02:38These online voices claim the compound boosts immunity, improves breathing, even protects
02:43against cancer.
02:45But there's zero scientific data on how it works when taken as a supplement.
02:51I might use it to dye some pants, but I definitely wouldn't swallow it.
02:58Honestly, I think these claims are simply reckless.
03:02At this medication info centre at Regensburg University Hospital, questions on methylene blue
03:08are pouring in.
03:10People have heard that taking it can do things like protect against fatty liver or help with
03:15chronic bowel conditions.
03:17But there's no evidence it can.
03:20Expert Wolf Wilczek warns against buying the substance online and then taking it.
03:26We've had inquiries from patients who wanted to just start taking it.
03:33But there's no data on long-term safety or effectiveness.
03:39And right now, nothing sold in Germany meets required pharmaceutical purity standards.
03:47It's also warned against taking methylene blue without medical supervision.
03:52In hospitals, the dye is still used, but only as an antidote for certain kinds of poison.
03:58Specifically, poisons that cause methemoglobin in here.
04:04In other words, when hemoglobin can't transport oxygen in the blood the way it should.
04:10Methylene blue was also discussed as a possible treatment for Alzheimer's.
04:15But studies couldn't prove it worked.
04:17However, the risks are very real.
04:23We know the side effects from clinical use, and we warn people about them.
04:28If someone is on psychopharmaceutical medication, like antidepressants, and then also takes methylene
04:36blue, it can cause their serotonin levels to rise dangerously.
04:41That's called serotonin syndrome.
04:43It's serious, potentially life-threatening.
04:50The German pharmacist hopes the hype dies down soon, and that people will start seeking
04:56medical advice rather than simply buying products they've heard about online.
05:02And what helps with chronic back pain?
05:04An overview says nine out of ten methods are ineffective.
05:08Here are four examples.
05:10Massage feels great, no question, but studies show no lasting effect for chronic back pain.
05:17Shots, steroids or painkillers injected into the affected area, but an international review
05:24of 81 studies found no proven long-term benefit, and shots carry risks like infections and abscesses.
05:31Osteopathy, manual techniques to adjust misalignments, but evidence shows few, if any, meaningful effects.
05:41Electrotherapy, stimulating nerves with electricity.
05:44So far, research doesn't confirm real benefits, and lots of everyday advice isn't backed by evidence either.
05:51Myth number one, you have to bend your knees when lifting.
05:56Is that really true?
05:58We asked two clinical physiotherapists what they think.
06:02Bending your knees when you pick something up, or always lifting with a straight back,
06:08those are myths we hear all the time.
06:10But there's nothing to prove them correct.
06:14Many studies show that the back position is a small factor when lifting.
06:19In fact, lifting with a straight back can sometimes create a greater force than lifting with a bent back.
06:28Even when you're lifting something really heavy, what matters is pre-activating the core and the back
06:36muscles before lifting. Whether I'm lifting a crate of water with my back held very straight,
06:42or if I'm bending over to do it, both are perfectly fine for the spine.
06:51So the myth, always squat to pick something up?
06:54False. Myth number two, you should always sit up straight. True or false?
07:01Yes, we hear that a lot too, but no one can say that sitting up straight prevents back pain.
07:07The body likes variation. You can sit bent forward or even slump or slouch backwards.
07:16My tip, set a timer every 15 minutes and actively change your sitting position.
07:24To prevent neck pain while working at a computer, the physiotherapists recommend these exercises.
07:32Make sure to squeeze the shoulder blades together.
07:36You can even use water bottles as weights.
07:39Ten-stop muscles are also weak muscles, so you need to train them.
07:43And pull the elbow back to the side. Let the shoulder move through its full range. Let it drop down,
07:52then slowly lift it up again. And don't forget the other side.
07:57Next exercise. The movement should come from the neck muscles. Now bring it back up again.
08:08Now do 15 slow repetitions. 15 reps each, three exercises, three trainings per week.
08:18That's the recommendation. There isn't just one correct way to sit. The myth that you have to
08:24sit up straight is false. Roll to your side before standing up. Ever heard that one?
08:31That doesn't apply to everyone as a general rule. And it's not necessary. It's no problem to twist
08:40somewhat or to bend forward from the waist when getting up. Any of those variations are fine for
08:46the back. If they weren't, everyone doing sit-ups in the gym would be in trouble. If you don't have
08:56a damaged spine or haven't just given birth, then the most common ways of getting up are okay. That
09:02myth is also false. What about claims that jogging or cycling is bad for your spinal discs? Are they true?
09:16Spinal discs work like sponges. Pressure and release is what supplies them with nutrients. So movement
09:24is essential. Running and cycling are actually great for spinal health. And that's even after a slipped disc.
09:36What's important is adjusting movement to your pain level. If one movement doesn't feel good,
09:43you can try the forward leaning racing bike position instead. Spinal discs need movement.
09:52The myth that running or cycling can harm them is false. If your back hurts, you need to rest it.
09:59Our final myth. With acute back pain, we want people to return to normal activities as soon as possible.
10:11So daily life, household tasks work while respecting what their pain allows. If you need a short break
10:20during phases when you're putting your body under heavy strain, plan those breaks in.
10:25But otherwise, to fight pain, stay active. You don't need to push through the pain. Gentle bending,
10:36extending and rotating can help the spine move comfortably again. Another false myth, a sore back needs rest.
10:47Rest used to be a standard treatment for heart patients. Today, we know though that moderate exercise under
10:56medical supervision is actually much better. And the same goes for building muscle. To bulk up,
11:03you need to move. Eating protein alone isn't enough. Although getting sufficient quantities of the food group
11:11is important for your health. Protein are the building blocks of our muscles. Without them, you can't buff up.
11:21But they do much more. When proteins are missing, problems start. Especially as we age.
11:28Nutritional therapist Aline Kirstenmacher and aging specialist Martin Wilkomm explain why.
11:34Our bodies can't store protein, which means we rely on a daily sufficient intake. At first, you don't
11:42notice a protein deficiency. But after a while, you start feeling a general fatigue. You struggle to
11:48concentrate and sleep worsens. But you don't know why. That's one of the dangers of a protein deficiency.
11:56Proteins are active all over our bodies. They're used to build skin, hair and organs. As well as enzymes
12:09and antibodies churned out in the immune system. Healing a wound is also a protein-intensive process.
12:19So if you want to build extra muscle, Kirstenmacher recommends planning more protein into your diet.
12:27Adults need at least 0.8 grams of protein per kilogram of body weight per day.
12:33So someone weighing 75 kilograms needs 60 grams of protein. But researchers disagree on whether
12:41having a little more might actually be better. Animal products are packed with protein. Per 100 grams,
12:50there's 10 grams in eggs, 12 in skier-type yogurts, 20 grams in ground meat and salmon,
12:5724 grams in gouda cheese. From plant-based sources, pumpkin and hemp seeds rank highly.
13:03Dried mushrooms, almonds, lupins and soy also impress. But protein from plant sources are harder for the
13:10body to absorb. The nine essential amino acids we need are all present in animal-based foods.
13:23With plant-based proteins, you have to pay more attention. But there are some less welcome aspects
13:29of animal proteins, like animal fats and saturated fatty acids. They aren't particularly healthy.
13:36So I still recommend prioritising plant-based proteins.
13:40As we age, eating habits need to change. People over 65 need to consume at least one gram of protein
13:49per kilogram of body weight. Those with serious illness may need to consume up to 1.5 to support
13:56a strong immune system. Meals should always include a protein-rich component, especially in older age,
14:02when appetite tends to decline. Protein shakes can help supplement. However,
14:09be aware that protein shakes are quite filling, just like proteins tend to be. So you don't have them
14:16right before a big meal, or you'll disrupt your food intake. But a shake around 10 a.m.,
14:22homemade or store-bought, can definitely help meet your protein needs. As vital as protein is,
14:31people with kidney issues shouldn't overdo it.
14:40High protein intake can clog the kidneys. Like anything consumed in excess, protein can also become
14:48a problem. It's the breakdown products that are the issue. Things like uric acid and urea. In large amounts,
14:56they can acidify the blood and cause problems with excretion.
15:05Still, keeping an eye on your intake is crucial. If you're active and want to build muscle, protein is
15:13absolutely essential.
15:23We're waiting to hear from you. Are you always stressed and worried it's damaging your heart?
15:31Thinking about quitting smoking but not sure how? Maybe you just want to eat healthier.
15:37Or you're looking for the right workout to ease back pain. If you've got a health question,
15:45In Good Shape has the answer. Just drop us an email.
15:53Believe it or not, cigarettes were once considered healthy. Doctors even recommended them to relax and
15:59improve concentration. For instance, while driving. Smoking was seen as stylish and supposedly kept
16:07women slim. And for people with lung disease, there were even asthma cigarettes. Wow. Talk about getting
16:16something completely wrong. Nowadays, many people vape, believing it's healthier. But it has risks too.
16:23ALF has switched from smoking to vaping. It's cheaper and it tastes better. Cigarettes used to really
16:34scratch my throat and I could feel them in my lungs. After smoking, my mouth felt weird and my throat
16:41felt burned. And now I don't have that anymore. Unlike a traditional cigarette, an e-cigarette doesn't burn
16:49tobacco. It heats and vaporises a fluid, called an e-liquid, which contains flavouring and nicotine.
16:58Many believe e-cigarettes are less harmful and better for you than the traditional ones. But are they?
17:05We know that tobacco cigarettes are so harmful that they're the leading cause of preventable death
17:11worldwide. That's why people switch to e-cigarettes. But they forget that while these products are less
17:17harmful, they still cause addiction. So people get hooked. Addiction researcher Tobias Reuter is
17:25alarmed. A new study from Germany shows addiction potential is much higher than previously thought.
17:34The study tested disposable vapes, refillable pod e-cigarettes and tobacco cigarettes.
17:40Participants had blood samples taken while smoking or vaping to show how the body absorbs and metabolises
17:48the addictive nicotine. The results show that disposable vapes release nicotine almost as rapidly
17:55as tobacco cigarettes. Pod systems showed significantly lower values.
18:03We started this study because many young people suddenly came to us,
18:06people who had never smoked but were extremely addicted to e-cigarettes, especially the new
18:12single-use devices. They're 18 to 24-year-olds who've never touched tobacco and never thought
18:17about smoking cigarettes, but now they're addicted. 19-year-old Lara has never smoked a cigarette,
18:26but she has been vaping regularly for three years. She especially likes the sweet flavours.
18:33When she was still a minor, disposable vapes were easiest to get. TikTok videos encouraged her to try them.
18:43I started because I saw it all over social media. It looked super cool. I don't like cigarettes,
18:48so I began vaping, and now I can't stop. German cancer researcher Ute Mons also finds the popularity
18:56of e-cigarettes among young people worrying. We know e-cigarettes contain substances that can be harmful,
19:07especially to the respiratory system, potentially irritating the airways,
19:11triggering asthma or allergies. There may also be substances that affect the cardiovascular system.
19:18There are carcinogenic substances as well, albeit in smaller amounts.
19:23But what we don't know yet is the long-term impact. What diseases could emerge years down the line?
19:33A few months ago, Dennis Koenigs was still stepping out here to vape.
19:38The addiction grew stronger, and that bothered him. He decided to quit.
19:44Nicotine spray helped. Dennis has been vape-free for six months.
19:49I work out a lot and noticed a difference in stamina. My sense has really come back too.
20:02Alf knows e-cigarettes can be addictive, but he doesn't see a problem yet.
20:09I think I could easily go a week without it. For now, Alf says he wants to keep vaping,
20:15despite the potential health risks.
20:22And here are three myths about chocolate. It makes you gain weight.
20:28Not true if you choose dark chocolate. It contains healthy fats and antioxidants.
20:36Chocolate causes pimples. Wrong. Cacao is actually good for the skin. The problem is sugar.
20:42So dark chocolate instead of milk chocolate. Chocolate is bad for your heart. Also wrong.
20:49Flavonoids in it support heart health. Again, they're mainly found in dark chocolate.
20:55And what about coffee? Is this daily pleasure good for you or not?
20:59More than 250 million cups of coffee are consumed in Germany alone every single day. An average of 160
21:11litres per person per year. Yet when it comes to health, the bitter black brew has a somewhat mixed
21:18reputation. Some say it can harm the heart and circulatory system. But that might be because older
21:26scientific studies were less stringent. Sixty years ago, coffee drinkers might have been more likely to
21:34smoke. And then smoking becomes a confounding factor that distorts the results of an observational study.
21:43The idea that coffee dehydrates you is also incorrect. Newer studies actually show the beverage has
21:50positive effects on our bodies and not always just because of the caffeine. Studies suggest that some
21:57health benefits come from the coffee itself, not the caffeine. We know that because we see similar
22:03results from decaffeinated coffee. Coffee contains many beneficial plant compounds. Heart specialist
22:11Melanie Hummelgen even allows her patients to drink it. A lot of heart disease patients are afraid of
22:20coffee because we used to warn against it back in the 80s and 90s. Even cardiologists were afraid of it.
22:27But we've learned a lot and we now have solid results showing we don't need to be so anxious.
22:32According to the European Food Safety Authority, 400 milligrams of caffeine per person per day
22:43is generally not a problem for anyone. That's equivalent to four and a half 200 milliliter cups
22:50of filtered coffee. Each cup contains about 90 milligrams of caffeine or six espressos at 63
22:58milligrams of caffeine a pop. That's as much as five small cans of energy drink. Each of those has 80
23:06milligrams of caffeine or 11 cans of cola which have 35 each. Eight cups of black tea would also be fine.
23:15Those have 45 milligrams of caffeine. The stimulant mainly works on the brain. Chemically it's similar to
23:25adenosine a compound that makes us feel tired. Caffeine blocks adenosine's docking sites in the brain.
23:32The fatigue inducer can't do its job so we continue to feel alert. The effects last for about four hours.
23:42But caffeine doesn't just make you feel more awake. It also boosts your concentration and raises your
23:49blood pressure. 120 over 80. But it's dropping further as we speak.
23:57It's true that caffeine raises your heart rate and blood pressure. That's not made up. It happens.
24:04But how much it rises depends on how accustomed you are to coffee. If you don't drink it much,
24:10your blood pressure usually spikes more than if you're used to caffeine.
24:19Another supposed drawback is that coffee contains substances that raise cholesterol levels.
24:29The effect of coffee on cholesterol is something we've looked at more closely in recent years.
24:34But the impact isn't particularly strong. And I think there are easier ways to lower cholesterol levels
24:42than worrying about every single cup of coffee.
24:47Most research has focused on caffeine. And if you're taking medication, you do need to take special care.
24:56Medications and coffee interact. They interfere with each other. Coffee can make medications work more
25:03or less powerfully or less powerfully. So it's really important to leave a gap.
25:08Drink your coffee either before or after taking your medication. Researchers from Germany and England
25:16have also found that drinking coffee can be a comforting ritual that makes us happy.
25:21It doesn't matter how much you consume. Is it just a cup of coffee? Is it three cups of coffee?
25:27Typically per day. You still feel a bit more enthusiastic, a bit more content and happy after drinking,
25:36especially your first cup of coffee or tea in the morning.
25:40So enjoy every sip because according to science, coffee really is healthy.
25:50What keeps you even fitter than coffee? In Good Shape does. The more you watch, the more you know,
25:56the more your body can thank you. So don't miss the next show. See you then.
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