health and remedies
MENTAL HEALTH
Mental health, Anxiety, Depression are some of the most common terms of this era. Mental illness has become common these days because life has been difficult. With this competitive work-life where everyone is hustling hard to earn more, we have forgotten to take a break and live life. One of the major reasons behind increasing mental illness is stress. This generation is moving so fast that we do not have time to take care of ourselves. Our busy life schedule does not affect our physical state but also our emotional and mental well-being.
Mental health includes our emotional, social, psychological, and physical well-being. It affects how we feel , think and act and helps us to determine how we handle stress, makes choices, live life, etc. Mental health is important because it helps us to work effectively, cope up with stress, enjoy, and realize our full potential.
Here are some of the early signs of poor mental well being:
- Eating and sleeping way too much or very little
- Low energy level
- Feeling numb
- Suicidal thoughts
- Thinking of harming others
- Experiencing severe mood swings like confusion, angry, scared, worried, etc.
- Difficulty in focusing
- Not enjoying activities that once you loved
- Extreme anger and violence
- Negative thoughts
Traumatic experiences, history of mental illness in the family, Alcohol, and drug use, brain injury are some of the factors that increase the risk of poor mental health in a person.
Mental illness has many subtypes, some of the most common mental illnesses are:
- Anxiety: It’s the fear of what to come
- Depression: A mood disorder that makes you feel hopeless and sad all the time.
- Bipolar Disorder: A mental health condition that causes extreme mood swings like emotional highs and lows.
- Anorexia: Eating disorder
- OCD: Obsessive-Compulsive disorder
- PTSD: Post Traumatic Stress Disorder
Mental health needs to be taken seriously as it can lead to severe problems ahead. We need to pay attention to the warning signs and if needed seek professional help. The best way to avoid mental and physical illness is a healthy lifestyle. Practicing a healthy lifestyle is a cure to many health issues. A proper sleep routine, regular exercise, healthy eating, taking time for yourself, and resting are some of the ways you can ensure a good lifestyle. Traveling, Good music, Playing your favorite sports, spending time with your loved ones are some of the good ways to relieve stress.
You owe yourself the love that you so freely give to other people, a good mental well-being includes self-love. We need to love ourselves and understand that it’s okay to not be okay but not taking care of your mind and body is not okay.
health and remedies
Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine
Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.
When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.
While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )
Why recovery is key for muscle growth
According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.
Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.
Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.
Role of overtraining syndrome and deload weeks
Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.
Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.
Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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