RECOVERY BASICS
The definition of recovery is “a return to a normal state of health, mind, or strength”. According to Whoop “it quantifies how your body is adapting to various stressors–for everything from training for elite athletic competition, to even just working from home in your sweats”. In this fast-paced world that many of us are living in, we are constantly experiencing stressors, both mentally, emotionally and physically that can either positively or negatively impact our health goals. For this reason, it’s no surprise that a number of companies are cashing in on the more recent recovery trends spanning from tracking with wearable technology like the Oura ring and Whoop bands, to cold plunges, cryotherapy, cold showers and saunas.
You may be wondering if investing hundreds, if not thousands of dollars, on these tools is worth the hype. We are going to walk through the potential benefits (or lack there of) while also introducing some more cost-effective and accessible alternatives.
LET'S START OFF WITH THE WEARABLES (Oura, Whoop, Garmin, Apple Watch, etc.)…
First and foremost, I think it’s important to remember that these devices are not perfect. It’s important to be in tune with your own body first and foremost. For example: If your Oura ring says you got a great night of sleep and are ready to push it in the gym - BUT you wake up feeling like you got hit by a train, you should probably listen to what your body is trying to tell you. On the flip side, if you wake up feeling like you could strict press your neighbor's Jeep - BUT your Whoop band tells you that your recovery is in the Red Zone (i.e. poorly recovered), then you are likely fine to push it in your training session that day.
That being said, I believe that “what gets measured, gets managed” and these tools may help to bring awareness about your current habits and how they might impact your sleep and recovery. For example, when I first started wearing my Oura ring, I saw the impact a glass of wine in the evening had on my sleep and HRV, which further motivated me to reduce it from my weekly ritual.
WHAT ABOUT HOT AND COLD THERAPIES?
Both hot and cold exposure can create hormetic stress, or hormesis. Hormesis is defined as “a dose-response phenomenon characterized by low-dose stimulation and high-dose inhibition, and has been recognized as representing an overcompensation for mild environmental stress." This works by temporarily affecting the body’s state of homeostasis, or balance.
Cold exposure temporarily activates the “flight-or-fight” response which may reduce blood flow, swelling, and inflammation in muscles and joints. Many people also use it as an opportunity to test their ability to endure tough and uncomfortable situations, especially when paired with breath-work to bring the body back into balance (i.e. activation of your parasympathetic nervous system).
Similarly, heat exposure (like an infrared or steam sauna) may have benefits on the cardiovascular system as well as immune heath.
However, it is worth noting that using hot or cold exposure directly before or after exercise can actually reduceperformance in the gym as well as blunt muscle growth. These methods should be used several hours apart from your training session or on rest days. Additionally, these therapies can also pose risks and should be discussed with a healthcare professional before adding into your daily routine, especially if you are pregnant or have high blood pressure.
DO YOU NEED THESE FOR ADEQUATE RECOVERY?
For the majority of people, I’d argue that these are not necessary, especially if you have not mastered the basics such as nutrition, activity, sleep and stress management techniques that are right for you. There are many other lifestyle practices that promote recovery that are going to save you time and money.
SO, HERE ARE SOME TIPS FOR RECOVERY THAT YOU CAN START TODAY:
1) NUTRITION: Your diet can either contribute to inflammation or reduce it!
Adequate fiber and complex carbs (whole grains, sweet potatoes, berries, etc) are also absorbed more slowly into the bloodstream, preventing spikes in blood sugar and insulin.
Include a variety of colorful fruits and vegetables (for phytochemicals and antioxidants). 7-9 servings per day is recommended!
Reduce common pro-inflammatory foods such as processed vegetable oils, refined/added sugars and highly processed foods (i.e. eating out of packages and frequently eating at restaurants).
Herbs and spices are showing some very promising research in reducing inflammation, especially turmeric, oregano, garlic, ginger, rosemary, holy basil/tulsi and matcha/green tea.
Healthy fats/omega-3’s found in wild caught fish (salmon, arctic char, sardines, anchovies, mackerel, herring), flax seeds, walnuts, olive oil, avocados, etc.
2) TAKING AT LEAST 1-2 ACTIVE REST OR FULL REST DAYS WEEKLY. Incorporating Zone 2 training (conversational pace), yoga, hiking, mobility/stretching, etc., on those days can be a great option.
3) PRIORITIZING 7-8 HOURS OF RESTFUL SLEEP EACH NIGHT. Had a bad night (or two) of sleep? While results are still fairly inconclusive, several studies show that napping may help to reduce sleep debt and promote recovery. Practices such as non-sleep deep rest and yoga nidra may also provide benefits for those with trouble sleeping.
4) EPSOM SALT BATHS may help with both mental stress and reductions in inflammation.
5) LASTLY, GET OUTSIDE! Enjoy time in the outdoors away from screens and fluorescent lights. According to a 2021 systematic review on the impact of nature on our immune system, “nature exposure influences measurable immunological parameters in healthy individuals as well as in people suffering from acute or chronic inflammatory conditions”.
As always, we hope you found this information helpful!
UNTIL NEXT TIME - COACH ARIANA