Training Your Brain to Be 18 Years Younger
In today’s fast-paced world, maintaining optimal brain health is more important than ever. A recent study suggests that with the right strategies, you can effectively train your brain to be 18 years younger and significantly reduce the risk of dementia. This expert-guided approach to brain health is now available for free in the Your Health newsletter, offering valuable insights into how to keep your mind sharp and resilient.
Post-Marathon Recovery: More Than Just a Celebration
After crossing the finish line of the London Marathon, thousands of runners are often seen indulging in a plate of carbohydrates and an alcoholic drink to celebrate their achievement. While this may seem like a well-earned reward, experts emphasize that recovery from a marathon requires as much discipline as the race itself.
Francesca Bagshaw, a performance physiologist at the Manchester Institute of Health and Performance (MIHP), highlights the importance of proper hydration, nutrition, rest, and blood flow after the race. She recommends consuming 20 to 25g of protein along with a carbohydrate-rich snack immediately after the marathon. Over the following days, meals should include a balanced mix of protein, carbohydrates, and vegetables to support overall recovery.
Hydration is equally crucial, as the body loses electrolytes and water through sweat during the race. Bagshaw advises runners to weigh themselves before and after the event and aim to recover 150% of their bodyweight losses. For instance, if a runner starts at 70kg and finishes at 68.5kg, they would need to replace 2.25 litres of fluids.
The Importance of Sleep
Sleep plays a vital role in muscle repair and glycogen restoration, which is essential for post-marathon recovery. Bagshaw recommends between eight and 10 hours of sleep to support these processes and help strengthen the immune system, which can be weakened after long-distance running.
To improve sleep quality, she suggests preparing a cool, dark bedroom and avoiding stimulants such as caffeine for at least six hours before bed. Alcohol should also be avoided due to its dehydrating effects, and devices emitting blue light, such as tablets and phones, should be kept away from the bedroom.
Eating a small protein-rich snack before bed can further aid muscle recovery during sleep.
Contrast Bathing and Sauna Therapy
Upon waking, many runners experience cramps and aches, leading them to reach for a hot bath. However, Bagshaw recommends contrast bathing, which involves alternating between hot and cold water. This technique promotes vasoconstriction and vasodilation, creating a pumping action that flushes out fatigue-inducing metabolites and improves oxygen circulation.
Dr Leon Creaney, a consultant in sport and exercise medicine, notes that while contrast bathing can be uncomfortable for first-timers, sauna therapy offers a more accessible alternative. Regular sauna use has been linked to improved heart health, reduced stress levels, and enhanced recovery.
Jake Newport, chief executive of Finnmark Sauna, explains that the heat from saunas increases blood circulation, eases muscle tightness, and supports deep tissue repair. It also helps promote better sleep and overall well-being.
Gradual Return to Activity
Bagshaw advises runners to rest completely for the first three days after a marathon. Low-impact activities such as walking or swimming can be reintroduced towards the end of the week, with full exercise levels gradually resuming around two to four weeks after the race.
Dr Creaney adds that it is perfectly fine for runners to rest for a full week after the race. He suggests starting with a walk, followed by stretching and massaging to reduce muscle soreness and stiffness. The next day, a short trot of one mile can be attempted, with the goal of gradually rebuilding a regular running routine over the following month.
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