STRESS, RECOVERY & HEALTH: HOW TO REACH 8H WORKING CAPACITY?

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1 STRESS, RECOVERY & HEALTH: HOW TO REACH 8H WORKING CAPACITY? Harri Hakkarainen Medical Doctor MSc in Sports Physiology Sports Doctor and Coach Regular physical activity can prevent or even treat MORE than 40 diseases / disorders E.G. locomotor system syndromes ( bone, muscle and nerve ), metabolic ( e.g. diabetes) cardiovascular ( heart, blood pressure... ) cancer of gastrointestinal tract or breast nervous system ( dementias, depressions, sleeping disorders ) 1

2 Stress, stimulus and human body All functions of the human body are depended on the stress / stimulus absence of stress / stimulus's -> human functions declines if stress / stimulus s come out too often or strong, they can cause underecoverysyndrome -> over stress syndrome or burn-out physical or mental condition, health and working capacity can be improved by optimal stress ( e.g. physical activity ), recovery and nutrition 2

3 Stress reaction WHAT IS STRESSREACTION?: stimulus, which is stronger than we get in our normal daily life starts stress reactions in our body stressfactors can be light, noise, hot / cold environment, physical / mental / social stress, unhealthy nutrition, irregular sleeping rhythm, infections... everyone has own normal life and stress reserve = how strongly and quickly person is able tolerate or adapt to stimulus s partly in genes, but mainly depended on physical condition, psychological character and life style SO CAN BE TRAINED Stress reaction Stress / stimulus activates always sympathetic nervous system sympathetic nervous system = fighting system, which will be activated, when stress is higher than in normal daily life heart rate / blood pressure rises, heart rate variation gets shorter... fighting hormones will be secreted to blood adrenaline ( epinephrine ), cortisol = catabolic hormone... this leads fast improvement in our mental / physical capacity and forces reaction is fast and can continue relatively long time = fighting effect if stress continues relativeky long, stress reaction can cause stress flow = person thinks to be machine, who never gets tired and can work 24h / day over year 3

4 Recovery from stress Human body needs stress, but... if quantity or quality of recovery are in imbalance => stress too strong and can be harmful too rare recovery, too short periods of it or artificial recovery ( e.g. sleeping pills / alcohol ) can lead to so called underrecovery-syndrome = which can be said burn out as well if stress and recovery are in balance, the person feels well, keep healthy and physical / mental / working condition and capacity can be improved almost without age-limits The most important parts of recovery are balanced free-time, optimal nutrition ( quality and rhythm ) and regular sleep Recovery reactions Opposite reactions to stress reactions after stress should follow recovery phase or time for relaxation physical activity, meal, sleep, reading, music,? recovery type, time and capacity are also individual is BALANCE AND OPPOSITION PRINCIPLE - work, which requires lot of muscle strength > easy aerobic physical activity or culture / reading... office work > versatile physical activity ( dancing, running, gym ) work in static positions - swimming, yoga, Pilates.. 4

5 How to measure stress / recovery? There are not any exact method, but some much used are is in markets Your personal feeling ( scale 1-10 ) Heart rate reactions orthostatic test heart rate in constant exercise Changes in blood pressure or body weight Laboratory tests testosterone vs. cortisol ( expensive and difficult ) Heart rate variation regular heart rate => stress irregular heart rate => recovery RENTOUTUSHARJOITUKSEN AIKANA KUORMITUS KÄÄNTYY PALAUTUMISEKSI 5

6 Töissä Rankka liikunta Nukkumaan klo 23 Palauttava uni Liikunta Kotiaskareet Rentouttava harrastus Nukkumaan klo 23 Palauttava uni Supercompensation theory Working capacity Exercise or optimal stress Rest Nutrition Initial level 6

7 Principles of improving your working capacity Exercise or stress CAPACITY Nutrition Rest Circadian- and meal rhythm Stress 24 h meals 23 Stress 7 anabolic sleep = improving = recovering sleep 7

8 Nutrition and working capacity Nutrition should be in the balance with using of it eaten energy = used energy eaten vitamins / minerals = used vitamins / minerals water or liquid intake = used ater / liquid NOT EASY AND TOO MUCH MAGIC DIETS / IRRELEVANT THEORIES IN MARKETS / INTERNET Under- or over-dose can be as harmful = don t think, that if I take more this vitamin..., I feel better Optimal nutrition Daily cereals with fiber ( porridge, muesli, bread...) vegetables berries fruits low fat meat, chicken, turkey, fish eggs low fat milk products water or low sugar drinks How many of them you intake daily? 8

9 Ideal nutrition (Suomalaiset ravitsemussuositukset 1998) Nutrient level in the blood Ideal food, but too rarely Breakfast Lunch Dinner 9

10 Nutrient level in the blood Fast food example Nutrient level in the blood Ideal food with regular rhythm 10

11 Some words of body diaets Controlling of body weight is permanent change in life style There are not any magic diets in the world Control of energy-rich food is very important fat + quick sugars = chips, French fries, cookies... Small meals better often than some rarely Remember fiber rich food ( vegetables, salads, fruits, berries. ) Small changes + adaptation - it takes usually 2-3 weeks, then next change Wait real changes after 6-12 months not earlier Mustajoki Leino: 380 kcal Laihdu pysyvästi hallitse painoasi 640 kcal Yhteensä 1600 kcal 380 kcal 200 kcal 11

12 1605 kcal 1595 kcal 1600 kcal Mustajoki Leino: Laihdu pysyvästi hallitse painoasi THANK YOU! 12