To wrap up the 6 key points of health I'm going to talk a little bit about recovery and relaxation. Something that seems not to be a common part of modern living. Work is hectic, home is hectic, family is hectic, having an iPhone is hectic, let's face it, life is pretty hectic...if you allow it to be!
Just as, if not more important that doing exercise, recovery dictates whether or not you acually benefit from the exercise and the healthy food that you're taking on or whether it causes stress and damage.
The key thing that drives this is the nervous and hormonal system. These things must be considered. You have probably heard the term fight or flight. Todays society can often cause people to remain in a fight of flight state for long periods of time. This can mean constant pumping of adrenaline into the body, elevated heart rate and blood pressure and the enhanced release of cortisol or other state hormones. These are the key control units that make certain things happen. For example, if you have are stressed about something, regardless of what activity you are doing (running, watching TV or eating) then your body releases cortisol.
Cortisol can be a positive input to the body when not prolonged: increased cognitive function, temporary increased energy levels, immune function and inflammatory response. However, when state isn't returned to the relaxation response then the body can suffer: blood sugar imbalances, supressed thyroid function, decreased bone density, decreased muscle tissue, high blood pressure, lowered immunity and increased abdominal fat.
There are a number of key aspects to recovery and improving the relaxation response:
- Getting quality sleep - everyone is different and notice that the term is quality. Not just having enough sleep but real quality. Our ancestors used to sleep from dusk until dawn. If you're waking tired then the quality may not be there.
- Clearing the mind - the conscious mind is not designed to be constantly task orientated. The unconscious mind can keep whirling whilst you refresh your conscious. Think of it like a web browser, when you open more and more windows when surfing the web, the speed suffers and becomes disorganised. This is precisely what happens with the mind. Try and clear your head atleast once daily. Whether it is music, stretching, going for a long walk, exercise or kareoke. Clearing the conscious mind is essential
- Muscular Recovery - When your body has undertaken a demanding or physical task, let it recover. Long runs, intense exercise, lifting weights or manual work pull, stretch, impact and ask a huge demand of the body. The only way you'll recover is by giving the entire system time. Upto 48 hours is often necessary for the muscles to repair and as you get more and more in tune with your own body you'll learn to know what it needs to fully feel repaired, strong and revitalised. (Starting exercise feeling sore, tired and low in energy is a very clear message - your body isn't recovered, therefore it won't benefit optimally)
- Nutrition - Getting the right sort of foods into your body is essential. Remember that for the purpose of recovery, your body does not store lots of readily available energy stores. When exercising, post exercise nutrition is paramount. Think of it like hunting, primal man worked hard for a catch and enjoyed the feast soon after. If your body works hard then enjoy your catch straight away. The sooner the better as your body will crave energy - if you wait over an hour then your body will have already started to look elsewhere for energy supplies (your muscles)
- Hydration - As I mentioned previously, everything that occurs in the body requires the presence of water. Regular sips are best and avoid naughty disguised wannabees like coffee, cola, sugary drinks and other fluids that do not hydrate the body one iota. Also, drink water at room temperature to benefit from it more rapidly.
Hope this is useful. Just about to get our new outfit site launched - exciting times. http://www.outfit-uk.com/
Phill
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