Does Your Body Need A Break?

How to tell when your body needs a break

By Kelly Fitzpatrick

We've all been there: Just when you're getting into the groove of your new workout obsession — wham! Suddenly your knee is killing you, or your quads are hurting in a way that just doesn't feel right. Yep, you've over-worked yourself into an injury — and are suddenly wondering why you didn't take a few more rest days along the way.

So what gives? First, it's important to understand physiologically, what happens when we exercise. "When you exercise, you're causing a bit of trauma to the body," says Noam Tamir, Certified Strength and Conditioning Specialist and owner of TS Fitness New York City. Essentially, when you exercise, you create micro-tears in your muscles. Then, when your muscles repair, they grow stronger.

However, Tamir says, "The more you work, the more you train, the more stress you're putting on the body. If you're not allowing the body to recover, you're causing yourself more harm than good." After all, exercise doesn't just impact your muscles — it impacts your digestion, kidney function, hormone regulation, and more. Before injury strikes, listen to these five signs that might indicate your body needs some time off.

5 Signs Your Body Needs a Rest Day

1. You're always sore.

Sure, a bit of muscle soreness (hello, DOMS) after a particularly strenuous workout is totally normal, especially if you're newer to exercise or you're switching up your routine. But if you're exercising regularly, you shouldn't constantly be feeling sore, says Tamir. Depending on the muscle group, you should always give your muscles 24 to 48 hours to recover between training sessions, and if you still feel sore, it's possible you're overtraining. According to Rice University, "Overtraining can best be defined as the state where the athlete has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery." Persistent muscle soreness, getting sick more often, or frequent injuries are all physical symptoms of overtraining. Fortunately, recovery is simple — just take it easy for a few days!

2. You're constantly tired or moody.

Moodiness, depression and fatigue are also indications that you might be overtraining. Most of us have heard that exercise is supposed to make us happier, thanks to a rush of endorphins — a stress-fighting chemical — in the brain. (Fun fact: Endorphins also help prevent you from noticing the pain of exercising. Thanks, brain!) However, those endorphins are also accompanied by cortisol, a stress hormone. And when cortisol levels remain high for an extended period, they take a toll on mental health.

3. Your heart rate is abnormal.

One of the best ways to gauge if you've been overtraining is to check your heart rate, Tamir says. "I'll take my resting heart rate in the morning. If I'm above my normal, then I know that my body is not really ready for a hard workout that day. That's one of the best ways to judge your readiness to exercise." Rice University notes that a lower-than-normal heart rate can indicate overtraining, too. Ready to experiment with this method? Try taking your resting heart rate daily to figure out what's normal for you.

4. You're stiff all the time.

If a few too many days of pounding the pavement leaves you unable to bend over and pick up a penny off the sidewalk without creaking knees, it might be time to take it easy for a while. "If your body doesn't have the proper mobility, you're going to create dysfunction in your movement pattern," Tamir says. In other words, doing the same activity over and over (running, cycling, lifting) without proper recovery is going to cause injury. Tamir recommends stretching and foam rolling on your recovery days to keep your body limber and prevent injury.

5. Your pee is dark yellow.

Yep, we had to go there. While most people are more aware of the need to stay hydrated while exercising, says Tamir, many of us start to exercise when we're already dehydrated. Urine is one easy indication that we're too dehydrated to start working out. Common culprits include having a few drinks the night before exercising or getting up in the a.m. and drinking nothing but coffee. Think you can rehydrate while working out? Afraid not. It takes at least 45 minutes for the body to recover from even mild dehydration.

The best thing about noticing these symptoms? It's a whole lot easier to relax, stretch and drink H2O than it is to recover from an injury or serious overtraining. A little R&R is just what your body ordered!

We've all been there: Just when you're getting into the groove of your new workout obsession — wham! Suddenly your knee is killing you, or your quads are hurting in a way that just doesn't feel right. Yep, you've over-worked yourself into an injury — and are suddenly wondering why you didn't take a few more rest days along the way.We've all been there: Just when you're getting into the groove of your new workout obsession — wham! Suddenly your knee is killing you, or your quads are hurting in a way that just doesn't feel right. Yep, you've over-worked yourself into an injury — and are suddenly wondering why you didn't take a few more rest days along the way.

Christmas Day Stress -- Don't Put Unnecessary Stress On Yourself!

Put down that carving knife! Christmas day stress peaks at 12.56pm - and it's down to turkey-related tension

• Half of Brits say preparing turkey and trimmings is most demanding task
• Average adult spends 4 hours 30 minutes cooking Christmas dinner
• One in ten amateur cooks spend six hours or more slaving over stove
• We first think about meal on December 14 
• Then spend 14 hours worrying about it before preparations even start

By BIANCA LONDON

The children have opened their presents, the turkey is in the oven and the chatty relatives are gathered in the lounge but as the clock strikes 12.56pm on Christmas Day, our stress levels peak.

The most stressful time on Christmas Day has been revealed as 12.56pm - just before lunch is served.

Almost half of Brits (47 per cent) say preparing the turkey, vegetables, and all the trimmings is the most demanding task they face on December 25.

Stress o'clock: A new study has revealed that 12.56pm is the most stressful time on Christmas Day - just before dinner is served

This is because of the difficulty of timing everything right (33 per cent), and coping with interfering relatives (16 per cent).

Others are stressed by the effort required to chop, peel, baste, and mix (15 per cent), and struggling to squeeze everything in the oven (32 per cent).

The pressure is heaped on by the amount of time put into making sure everything is perfect, found the new study.

The average adult spends four hours 30 minutes preparing and cooking Christmas dinner. This is only slightly less than the four hours 36 minutes spent chatting, playing games, and watching television with family.

Multitasking: Almost half of Brits say preparing the turkey, vegetables, and all the trimmings is the most demanding task they face on December 25

And it is significantly more than the 38 minutes dedicated to unwrapping presents, and one hour 39 minutes sat at the dinner table.

An eager one in ten amateur cooks spend six hours or more slaving over the stove, the poll of 2,000 people revealed.

Furthermore, we first think about the meal on December 14 and then spend 14 hours worrying about it before preparations even start.

The biggest annoyance with poorly made mains is cold food (27 per cent), watery gravy (26 per cent), and raw turkey (20 per cent). Tough meat also fails to impress.

Men typically cook their first Christmas dinner at a later age than women, starting at 27 rather than 25.

Was it worth it? An eager one in ten amateur cooks spend six hours or more slaving over the stove, the poll of 2,000 people revealed

They also admit they struggle to multitask, with 28 per cent saying it is what makes cooking stressful.

One in seven people aged 55 and over, and 38 per cent of all men have never cooked a Christmas dinner - and only 35 per cent of men have made a Christmas cake.

A spokesman from Magimix, who commissioned the survey, said: 'Christmas cooking is becoming a real source of stress for the nation, with 12.56pm the time we're tipping over the edge.

'It's understandable that people want the most important meal of the year to be perfect but many of us are putting unnecessary pressure on ourselves to impress family and friends.'
 

Want More Energy? What and When You Eat Have a Great Effect On Your Energy Levels

How to eat for more energy

• By Roxanne Fisher - Health editor
• Are you struggling to get going in the morning or hitting a wall of fatigue in the afternoon? What and when you eat can have a profound effect on your energy levels...

  

  Those enviable people who effortlessly drift off to sleep, wake up with the birds and charge through the day full of enthusiasm almost certainly have their daily diets nailed. If all-day energy currently eludes you, your eating habits and food choices may need a shake up... 

  
  Complex (not simple) carbohydrates

  Not only are they a good source of fibre, can help you manage weight and may reduce the risk of some cancers, complex carbohydrates release glucose into the blood gradually, providing the body with a steady supply of energy. A diet rich in foods such as wholegrains, oats, pulses, nuts and seeds will help you stay healthy and full of energy.

  Simple carbohydrates come in two forms, natural and refined. Some fruits and vegetables are high in natural sugars, and can provide a healthy boost of energy when needed. Refined carbohydrates are often found in processed foods such as cakes, biscuits and sweets and include white flours and table sugar. These are best enjoyed very occasionally as they are quickly digested, releasing sugar rapidly into the blood stream, causing insulin spikes that lead to energy highs and crashing lows.

  Swap white pasta and rice for brown or wholewheat varieties, try using wholemeal flour as an alternative to white flour and make the most of cheap, filling legumes...

  Always eat breakfast

  People miss breakfast for reasons varying from not feeling hungry first thing in the morning to believing it will aid their weight loss goals. It is well documented that in fact, eating a healthy breakfast can reduce cravings later in the day and encourage healthier food choices for subsequent snacks and meals.

  Eating low-GI, complex carbohydrates alongside a helping of protein at the start of the day will give your body all it needs in terms of energy, will kick-start your metabolism so you start burning more calories, earlier in the day and will even help get your brain in gear.

  Replace any white breads with wholemeal or wholegrain for a satisfying and healthy breakfast...

  Eat less, more often

  Hands up if you've lost an entire afternoon asleep on the sofa post-Sunday lunch. When we over-indulge in foods high in carbohydrates, fats or sugars, a few things happen in the digestion process that can leave us feeling lethargic and drowsy. When you eat, your brain signals to your body to slow down and digest the incoming food - the more you put in the harder your digestive system has to work - and the less energy you will have.

  If your giant portion was full of sugar and simple carbohydrates such as white bread, pasta and flours, then your brain will also be dealing with an increase of insulin and elevated levels of serotonin and melatonin - chemicals associated with drowsiness.

  Eating smaller meals more regularly will help regulate your blood glucose levels, as well as releasing energy gradually instead of in one big hit. Controlling your portion sizes is key to this - you could well be eating more at meal times than a balanced diet requires.

  When you need a quick boost...

  As we all know, exercise is key to staying healthy, but sometimes the energy to lace up those trainers eludes even the best of us. This is the time carbohydrates with simple, quick releasing sugars come into their own. The concentrated carbs in these foods will provide energy to the muscles in the quickest way possible. However, we're not suggesting you eat a slice of chocolate cake before hitting the gym. Rather take advantage of high fibre, natural sugars and try a little fresh or dried fruit, or a homemade smoothie topped with honey will give you a boost without filling you up.

  The importance of B vitamins...

  All B vitamins play a role in converting your food into energy that the body can use. Therefore, making sure you get your recommended daily amount will ensure your body has a reliable source of energy to call upon. Avoid deficiencies by eating a diet rich in whole foods such as fruits, vegetables, wholegrains, meat and fish.
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Ways to Ease Menopause

Eat to ease the menopause

• By Jo Lewin - Associate nutritionist

What is the menopause and how can you eat to ease some of the unwelcome symptoms associated with it? Nutritionist Jo Lewin has some practical advice...

About the menopause

Most women dread the word menopause. In reality it affects women in completely different ways, but the most common symptoms include hot flushes, sweating, insomnia, anxiety, impairment of memory and fatigue. Long term consequences can include a decline in libido, osteoporosis, heart disease, even dementia – all linked to reduced oestrogen levels.

Typically, a woman’s ovaries stop releasing eggs in her early 50s, and the menstrual cycle stops. Some women can sail through with only the odd hot flush, but others can struggle with symptoms such as weight gain and fluctuating emotions. The physiological reason why the body starts changing is largely down to the drop in oestrogen production and the effect this has on other hormones.

As the ovaries stop manufacturing the hormones oestrogen and progesterone, symptoms may begin. For example, oestrogen helps lift our mood so, when levels drop, we may feel depressed.  Some women opt for hormone replacement therapy (HRT); others try natural remedies. Whether or not you decide to take HRT, following the guidelines below won't hurt and will assist in the pursuit of an all-round healthy lifestyle.

It has been noted that eating, and avoiding, certain types of foods can make the menopause a lot more bearable. Here are common problems those going through the menopause may face and some foods to watch out for...

Dietary solutions...

Hot flushes

Stop eating foods that are likely to trigger or worsen hot flushes and night sweats. For instance, avoid stimulants such as coffee, alcohol and chocolate and spicy foods, especially at night - they're notorious for setting off hot flushes.

Tiredness

Avoid snacking on sugary foods – all too often a sharp rise in your blood glucose level may be followed by a sharp dip which leaves you feeling tired and drained. Choose fresh fruit with a few nuts instead.

Weight gain

Many people associate the menopause with weight gain but, as we get older, we need fewer calories. Eating a bit less sounds a simplistic solution but it will help. Watch the amount of fat in your diet and cut back on sugar. Eat complex carbohydrates, such as brown grains, wholemeal pasta, bread and rice, as they will help balance blood sugar levels and keep you feeling fuller for longer.

Dry skin

Legumes, nuts and seeds such as pumpkin, sunflower, almonds contain vitamin E, zinc and calcium. These nutrients and the oils in nuts and seeds may help prevent dry skin and normalise hormone levels.

Depression and irritability

Ensure you eat enough protein foods which contain the amino acid tryptophan. You can find it in turkey,cottage cheese, oats and legumes. Tryptophan helps manufacture the neurotransmitter serotonin. Serotonin helps moods and may help control sleep and appetite which can make you feel better in yourself. Other useful strategies to help you feel less irritable are to eat breakfast and not miss meals to balance your blood sugar.

Bone health

Women going through the menopause should increase their intake of food sources of calcium, magnesium and vitamins D and K to maintain integrity of the skeleton. In addition, high amounts of phosphorous – found in red meat, processed foods and fizzy drinks – should also be avoided. Too much phosphorous in the diet accelerates the loss of minerals such as calcium and magnesium from bone. Reducing sodium, caffeine and protein from animal products can also help the body maintain calcium stores.

Opt for more alkaline foods - vegetables, fruits, seeds, nuts and yogurt - to help prevent calcium reserves being leached from bones. Eat foods high in magnesium and boron. These are minerals which are important for the replacement of bone and thus help to reduce the risk of osteoporosis. Apples, pears, grapes, dates,raisins, legumes and nuts are good sources of boron. As well as considering a calcium supplement, other vitamins and minerals that are vital for bone health are: magnesium, vitamin E, vitamin D and zinc. Choose a supplement with a combination of these and they will be in the right proportion for maximum effect. Weight-bearing exercise is vital too.

Eat more phyto-oestrogens

Phyto or plant oestrogens found in certain foods are oestrogenic compounds that bind with oestrogen receptor sites in the body cells, increasing the total oestrogenic effect. By acting in a similar way to oestrogen, they may help in keeping hormones a little more in balance.  A high intake of phytoestrogens is thought to explain why hot flushes and other menopausal symptoms rarely occur in populations consuming a predominantly plant-based diet. Increase your intake of phyto-oestrogens by eating more: soya milk and soya flour, linseeds, tofu, tempeh and miso, pumpkins seeds, sesame seeds, sunflower seeds, celery, rhubarb and green beans.