Chances are you arenât doing everything you can to optimize recovery. Hereâs what you should be focusing on:
1ď¸âŁSLEEP
đˇmost underrated (and lowest hanging fruit) factor in our bodies ability to heal - SO many good things happen when we đ´
đˇshoot for 7.5-8.5hrs/night of QUALITY sleep
đˇQuality = limit screen time before bed, have a routine, keep room dark and cool, have a set sleep/wake cycle (consistent bed time, consistent wake up time)
2ď¸âŁNUTRITION
đˇlimit sugar intake. Sugar = inflammation
đˇlimit alcohol intake
đˇHYDRATE đ§
đˇEAT PROTEIN (protein = muscle đŞđź growth)
3ď¸âŁMOVEMENT
đˇobviously, this is my bias as a PT
đˇMOVEMENT IS MEDICINE
đˇ Walk MORE, sit LESS, get STRONG (new life mantra)
4ď¸âŁSTRESS MANAGEMENT
đˇconstant low levels of stress can be deadly and create serious physical pain, no joke
đˇBe mindful, maybe even try to meditate (pro top: use an app like head space, calm)
đˇPractice breathing (seriously, most of us suck at it): 5 second inhale, 5 second pause, 5 second exhale is an easy place to start
đˇDo something you genuinely enjoy đ
đˇBottom line: mental health matters