The A To Z Of Cold Water Therapy – Everything You Should Know About This Recovery Method

The freezing cold water when you stand under a waterfall or that chilly shower when you forget to turn on the heater – if you think these low-temperature waters are unbearably cold then wait until you hear about a classic and trusted practice that has been followed since the times of ancient Greece. It is cold water therapy which is sometimes referred to as cryotherapy. Given all its health benefits, here is everything you should know about the therapeutic practice.

What is cold water therapy?

As made self-explanatory in its name, cold water therapy is when you expose your body to a certain temperature – typically less than 15°C – for a short interval of time depending on how long it is bearable for you. It is generally advised that you get away from the water when your body starts shivering uncontrollably.

How is cold water therapy done?

There are primarily three ways of partaking in cold water therapy – the immersion method, the shower method and the Wim Hof method.

The first one involves immersing your body (neck down) or a certain part of your body that you want to relieve pain from inside a huge bucket of cold water. The second is simply standing under a cold shower.

The last one was made famous by the wellness expert Wim Hof who is famously known as the Iceman for doing activities in extremely low temperatures that any person cannot normally withstand. One such achievement is his quest of being inside a bucket filled with ice cubes for 112 minutes.

The Wim Hof method basically pairs cold water therapy with breathing while being in close contact with nature as that can be healing not only to the physical body but also to the mind.

When comparing the three techniques to each other, the immersion practice is considered to be the most effective.

Why is cold water therapy good for your health?

There are definitely some reasons why people have continued to do cold water therapy for centuries now. It is mostly used for muscle and joint pain relief by sports people and others. To better understand the benefits of this age-old practice it is worth looking at the science behind this sort of cryotherapy.

When extremely cold water touches your skin, the blood vessels in your body contract in size and the pressure from this water pushes your blood to flow to your brain and heart. Once you step away from the low-temperature water, the blood vessels expand and the blood flows back with more nutrients and oxygen filled in it thus being able to clear all the wasteful toxins.

As a result, cold water therapy is not only good for treating pain but also a great way of improving your cardiovascular system.

Where to do cold water therapy in Hong Kong?

You can either do it in the comfort of your home or in wellness centres where they have the resources for it. Two such places are the Float Co. and The Gym in Hong Kong where they use the immersion method.

Another way to try cold water therapy is by attending wellness events conducted by experts. For instance, a breathing exercise expert from Primal Breathwork conducts regular breathing and ice bath sessions in Hong Kong that follow the Wim Hof method.

Also Read: Post-workout muscle recovery for a healthier mind and body

Playlists that can help you fall asleep in 10 minutes – the connection between sleep and music

Some people are fortunate enough to doze off in a few minutes as soon as they lay down on their bed, but some people tend to turn around for hours before possibly falling asleep. Whether you fall under the first category or the latter one, it is proven that individuals have better productivity when they have got a good night’s sleep the previous day. So it is only logical to find a way to fall asleep easily thus helping you get the required amount of rest and feel refreshed the next day.

Music happens to be one scientifically ascertained solution for it. If you think of it, singing lullabies to make children fall asleep is a trusted age-old practice followed in almost every part of the world. As it turns out, relaxing sounds can also benefit adults. Different sets of studies showed that when grown-ups were exposed to calming music before sleeping, they had better sleep efficiency.

According to somnologists, certain kinds of music for sleeping have an effect on a person’s nervous system and heart rate, eventually making the brain and body relaxed enough to have good sleep. To discover what sounds would work best for you, it is better to understand the different types.

White Noise

White noise is a combination of different frequencies of noises put together in equal parts. Certain examples include the static noise heard from a television or the sound that comes from a running fan. Given that white noise consists of thousands of different audible sounds, the human brain tends to collectively ignore all sounds thus putting our mind in a more relaxed state and helping us fall asleep.

Pink Noise

Pink noise also contains different frequencies of sound, however, as it progresses, its volume decrease gradually. Generally, pink noises start with a low pitch and high volume, and every time the pitch increases by a hertz, the volume is lowered by three decibels. Some examples include waterfalls, rain, river and even traffic. This kind of noise facilitates sleep by covering up other sounds that can disturb sleep.

Brown Noise

Imagine the sound of the wind, this low-frequency sound that is constant throughout is referred to as brown noise. This particular type of sleep music gained some attention on social media recently for doing miracles in helping individuals sleep easily or even focus better. Similar to pink and white noise, brown noise also functions by masking other external sounds that can impact your sleep.

Also Read: Music Therapy: What is music therapy and who exactly does it benefit?

Ultra Formidable – Tenacity of trail runner Igor Gal pushes him to the Peak

He could have taken the easy life, but for ultra runner, Igor Gal, doing things that scare him is what drives him. But then again, as the Hong Kong-based athlete takes a quick look at the 100km route that awaits him and ends at the Peak, he would not be human without a sudden wave of regret for that impulse to challenge himself, to push the boundaries. This is trail running at its most extreme: mammoth distances slugged out across rugged, undulating terrain.

With a combination of nervousness, excitement and confidence, he sets off at about midnight one cool Saturday evening in February from the Maclehose Trail at Tuen Mun on an authorised trail race, part of the 3rd edition of the 4 Trails Ultra Loop (4TUL).

“I have the mindset of a boxer,” says Gal of another sport he practises. “I know I am going to die.” He adds: “Hong Kong is the best place in the world for trail running.”

This is a run which will take him to Hong Kong’s highest point, Tai Mo Shan, through Tai Mo Shan Country Park, past Shing Mun Reservoir and eventually down to Tseng Lan Shue and Lam Tin, where he has to board the MTR to reach Tai Koo and join the Wilson Trail. From there, a long winding route will eventually see him reach the Peak.

One step at a time

His goal is to reach the Peak in 15 to 18 hours (3 pm to 6 pm on Sunday). Just before setting off, he feels a pang of fear. Gal, a stocky Croatian in his early 40s who carries no excess weight, says the only way to overcome this trepidation is to think of the route in stages.

“My first plan is to reach the top of Tai Mo Shan, that’s my first goal,” he says. “Then after that I have my next goal – reach Shing Mun Reservoir, then the next goal.”

The route is dotted with a series of stops where competitors have to take a selfie to prove they have covered the ground. It is a self-supported run tracked along the way by a GPS satellite navigation system. Gal has already played out the route in his mind before the race begins.

A few years ago, Gal feared he was gaining extra weight and took up trail running as he wanted a more regular form of exercise than his infrequent amateur boxing contests. The longest run he has completed is the 160-kilometre Ultra Asia Race in Vietnam. In Hong Kong, the father of two has trained employees of major companies to participate in organised races.

It has been about two years since he has covered such a lengthy trail run, with Covid-19 being the culprit for his abstinence. He often runs on an empty stomach and is a fan of intermittent fasting, forsaking food for a 36-hour period each week. He felt at his best when he was a vegetarian, pain-free and fresh, but the lack of authorised races has dulled his competitive edge, and he gradually started eating meat again at barbecues.

Mental and physical exhaustion kick in

It was this lack of competitive edge that would turn this run into a nightmare. “About the 35km mark after climbing Tai Mo Shan, Grassy Hill and Needle Hill, the fatigue kicked in and the trouble started,” he explains.

Gal fought through the pain and stayed in the moment. He found the section towards Diamond Hill and Tseung Kwan O mentally exhausting as there are so many hills – not huge hills but unexpected 200-metre up and downs. The section between 60km and 70km took him almost two hours to complete.

(Text: Neil Dolby)

Read the full article in the April 2023 issue (pg: 144). Available on the Gafencu app on Android and Apple.

The Therapeutic Effects Of Colouring – Why It Is Many Adults’ Favourite Way Of Relaxing?

Forget your time as a child, but as a grown-up have you ever bought a colouring book or downloaded an app and shaded on them? If not, you may want to get started on it. After all, there must be a reason why there are so many colouring books in the market.

So, we did some reading and spoke to experts to understand why a lot of people have been drawn into the practice of colouring during their free time.

Turns out, the therapeutic effects of colouring are many compared to a lot of other activities.

When colouring, people tend to concentrate on it thus freeing their minds from anything that can be stressful or makes them anxious. Individuals also enjoy a sense of satisfaction because the end results are usually beautiful pieces of art.

De-Stress to Impress

Covid, its consequences and many of the related containment measures saw anxiety levels peak on a pretty much global basis. Now, as we tentatively enter the post-pandemic era, it is a good time to assess your stress and work out just how to get out from under it. One technique that many have found beneficial is Cognitive Behavioural Therapy. Essentially, this involves reframing the thought patterns and beliefs that shape your feelings and behaviour. Easily self-administered, it’s a form of therapy that has proven to be highly effective, provided, of course, that you do it right.

For beginners, these six basic CBT techniques are said to be the gateways to souping up your serenity levels.

1. Letting Go of the Past
Most of our beliefs about ourselves and the world are based on our past experiences. If someone has had a difficult time historically, it is more likely that their worldview will be decidedly down. Their self-esteem and social abilities are also likely to be negatively affected by their past problems.

To truly develop a healthy mindset, it may well be necessary to let go of your past. Accordingly, this particular CBT technique focuses on evaluating the lessons learned from difficult experiences instead of lingering on what went wrong. By shifting your perspective in this way, it is believed a more optimistic you will emerge.

2. Evaluating Probability
Worrying about failure, fearing negative outcomes and stressing about the future famously sees your cortisol spike, with the heightened level of this hormone forcing your brain into perpetual survival mode, eventually resulting in poor health and degraded cognitive abilities. Instead of allowing these thoughts to overrun your mind, it’s better to focus on the probability of something terrible not happening.

The idea is to consider the probability of something bad happening versus a positive outcome. When you realise that favourable results are as likely as unfavourable ones, it will inevitably lower your stress and anxiety levels.

3. Steering Clear of Distortions
Mental distortion is some thing we subconsciously initiate every time we blow something out of proportion. This sees us magnify the gravity of certain situations, resulting in spending more time and energy on them than is truly merited. If something does not turn out the way you want it to, don’t consider yourself permanently blighted. Instead, train your mind to not take every setback personally.

The universe, after all, is not set against you. This is a delusion that needs to be countered by putting in place realistic expectations. Similarly, if you are rewarded or recognised for good work, do not deny the validity of this achievement or question whether you truly deserve it.

4. Cognitive Restructuring
People with anxiety are prone to seeing things in black and white. The cognitive restructuring allows you to take a step back and evaluate your negative thoughts. In any situation, identify the belief that worries you and list the reasons why it may be true. Then, come up with reasons that contradict this belief. Inevitably, you will find that the latter embodies a more rational point of view.

This technique can also be effective in situations where you feel helpless. At certain times, we tend to focus on the things that are out of our control. In such an instance, direct your thoughts toward the actions you can take to avoid unpleasant circumstances. By relinquishing your powerlessness and focusing on what you can do, you’ll be in a much better emotional state to deal with any given situation.

5. Keeping a Journal
Journaling your thoughts is an effective way to keep track of your feelings, moods and behavioural patterns. A CBT journal may include the intensity of your emotions or the daily patterns of your anxious thoughts.

Such a practice will give you the tools needed to identify and change your negative thoughts and allow you to cope with even the most stressful situations. After identifying your recurring anxious thoughts, you can practice replacing them with positive affirmations on a daily basis.

6. Exposure Tasks
While most CBT techniques focus on restructuring thoughts, there are also actions that can significantly help quell anxiety. Those with a tendency to unconsciously evade situations that make people anxious are often advised to undertake exposure tasks, activities that limit avoidance, reduce anxiety and build confidence. Typically, such tasks involve gradually facing adverse situations so you can see that much of your fears are actually irrational.

The fear of public speaking, for instance, can be dealt with by practicing a speech in front of one or two friends and then progressing to speaking to a small group at work. CBT therapists recommend several relaxation skills, such as taking deep breaths, as a way of preparing yourself for such exposure.

Truly, working to improve yourself can positively impact your own well-being and your relationships with your family, friends and colleagues.

(Text: Zaira Abbas)

The apps on our digital devices befuddle and bamboozle. Is it time to go offline?

For many of us, the first thing we do every morning is to scan our smartphone and check if we haven’t missed anything particularly vital or particularly titillating while we slept. While this may seem innocuous enough, it’s actually just one more sign that we’re spending too much time screen-grazing and dissociating ourselves from what is actually going on around us.
This is especially the case when it comes to social media, a digital distraction that is notoriously addictive. As well as the time it steals from us, it can also affect us in many other insidious ways, such as leaving us prone to cyberbullying, body image issues, depression or exposure to deliberate and sustained misinformation.

While this has, arguably, been something of a sustained problem for quite some time now, belatedly, people are beginning to recognise just how pernicious an issue screen addiction really is. The trouble is, identifying there’s a problem is way less than half the battle. The truly tricky bit is actually doing something about it.
As with many other addictions – whether those related to alcohol, non-prescription pharmaceuticals, shopping, big cakes or serial illicit sexual encounters – going cellphone cold turkey is not necessarily something best undertaken unsupported. Indeed, if you’re serious about digital detoxing, there are specialist agencies you can connect to and even phone-free boot camps you can sign up for.

Should you, however, deem your own phone fixation something you have sufficient steely resolve and iron will to tackle alone (and free of charge), there are a number of relatively straightforward steps you can take to put yourself well on the road to handset-free heaven.

Don’t take your phone to bed
According to science, Perusing your phone late at night adversely affects sleeping patterns, keeping you awake longer and making it difficult for you to properly relax. Staring at a screen while lying down is also bad for your eyesight with this close exposure to blue light both potentially retina damaging and apt to contribute to the formation of cataracts. In order to counter the worst effects, make sure you stash your digital device of choice away at least an hour before bedtime. Then use the time you gain to relax, meditate or read a book. In extremis, you could even talk to your partner. In-person that is. Not via WhatsApp.

Replace your scrolling habit with something high brow
Most of us habitually scroll through our feeds as it doesn’t require much effort and there’s always the – usually vain – hope that something truly interesting is just one more swipe away. This, though, is really just your phone being a handy, pocket-sized thief of your time, with the endless trivia you are exposed to – the belligerent cat videos, the teasing but ultimately tedious promises of Hollywood insider scoops and the endlessly unfunny screeds of clearly forged wrong text responses – stopping you from doing something truly useful and productive with your spare moments. In truth, the opportunity cost of each baleful feline frown you download could be half a dozen words of Flemish that you will now never learn while every non-nugget of Tom Cruise trivia that trickles across your screen could have taken away the time you needed to master macramé at long last. “Is it worth the risk?” ask yourself.

Axe your apps
While it may seem like something of a drastic move to uninstall all those apps you’ve come to rely on – to incapacitate Instagram, wave goodbye to WeChat and permanently farewell to Facebook et al – it could be the decisive gesture you need to truly liberate yourself from all those mind-numbing mini-apps that see you too pre-occupied to engage with your family or anyone else you’ve accidentally ended up moving in with. All told, though, it’s probably best to temporarily disable them rather than permanently delete them. After all, you never know, real life just might not be your kind of thing.

Overcome the fear of FOMO
Our brains are very adept when it comes to fooling us in into believing that really exciting stuff is going on somewhere and, if we stay up to date with social media, we might not only get to find out, but we also might get invited along to participate. This is the Fear of Missing Out (FOMO) and it’s one of the key things that keeps us in thrall to our digital devices night and day. The truth is though – and you have to convince yourself of this – there really is nothing exciting going on. None of your friends are actually having a better time than you. They’re all just ploughing through filtered photos on the ‘Gram and eating three-day-old pizza in their sweatpants. Same as you.

Embrace solitude
For untold millennia, personkind did perfectly well without Wi-Fi-enabled pocket pals that kept them in intimate contact with friends and family no matter how far distant they found themselves. Similarly, our resolutely analogue ancestors fared well enough without instant access to vast online repositories of knowledge, which, nowadays, equally allow us to bone up on the finer point of Sumatran architecture as well as to rapidly win or lose a bet as to which player in the English Premier League had the overall flattest forehead in the 2021-2022 season.
Rejecting the siren call of those small-screened seductresses that seek to sap our wills and keep us informed of events of global import is a challenge that we all need to gird ourselves to meet. Indeed, this battle against the mortifications of the megabyte world will never be truly won until each and every one of us is sat in the solitary splendour of our personal cave, insulated from contact with the contaminations of modern times and left only to wonder what to do when the last ember of our makeshift fire finally flickers out.

(Text By Zaira Abbas)

Diabeating- Avoid being one of the two million people who die from diabetes

While a long happy life is the blessing everyone craves, all too often an unhealthy lifestyle ensures this is one dream never likely to come true. One lifestyle-related illness that has reached almost epidemic proportions over recent years is diabetes, an ailment that has spiked on a global basis over the last 20 years. Indeed, according to the World Health Organisation (WHO), more than two million deaths were directly attributable to diabetes in 2019 alone.

A chronic condition, diabetes is caused by the failure of the pancreas to produce a sufficient level of insulin, the hormone that regulates blood glucose levels. These subsequently raised sugar levels damage nerves and blood vessels, leading to possible kidney or heart failure and the general deterioration of many bodily functions.

Type 2 is the most common form, a non-inherited variant that accounts for 95% of all diabetes cases. Often triggered by obesity or an inactive lifestyle, there are a number of steps you can take to avoid succumbing to the condition or minimising its impact if you already have it. As the lack of a strenuous exercise regime and poor diet choices are the two biggest risk factors, minimising your susceptibility is a relatively straightforward process.

Take an exercise break
It should go without saying that the benefits accruing from regular exercise are so widespread and so profound that it is all but impossible to list them all. When it comes to warding off diabetes, though, strenuous activity can both help you maintain a healthy weight and see any excess blood sugar used to maintain energy levels. A number of studies have also shown that those who exercise on a daily basis have heightened insulin sensitivity, a condition that makes their cells more efficient when it comes to managing blood sugar levels.

Perhaps reassuringly, in order to be effective, any workout doesn’t have to be intense; it just has to be regular. In line with this, many health experts now advocate brief “exercise breaks” as the best way to avoid the damage wrought by a sedentary lifestyle. In simple terms, this should see you avoid sitting for more than 30 minutes at a time, with getting up and flexing your limbs recommended as the perfect way of punctuating any extended sedentary session. Adding such activities as swimming, hiking, brisk walking or dancing into your weekly routine will also pay dividends.

Sleep well
Getting less than seven or eight hours of sleep a night can slow down your bodily functions and affect your ability to make routine decisions, while also causing stress and making you feel lethargic or anxious. Lack of sleep can also play havoc with your blood sugar levels and insulin sensitivity, putting you at risk of developing diabetes at a relatively early age.

When the body doesn’t get enough rest, it often tries to compensate by stimulating the appetite, with an unhealthy gain in weight the likely consequence. Sleep deprivation also tends to disrupt hormone activity, which can, in turn, lead to raised cortisol levels, a condition that adversely affects the body’s natural capacity to manage blood sugar levels.

In order to avoid this, it is advisable to adopt an effective sleeping routine, one that optimises both the quality and quantity of your nocturnal downtime. A simple approach to this is to relax your mind and dispense with all distractions before settling down to sleep while making your bedroom an oasis of quiet and calm.

Carbohydrates and fibre
Consciously planning your meals and ensuring the required intake of essential nutrients on a daily basis can help reduce your susceptibility to a variety of diseases. In the case of diabetes, maintaining an appropriate level of carbohydrate consumption is important as it plays a key role in maintaining blood sugar levels as it is broken down into glucose, which is then stored as an energy resource. A diet disproportionately carb-heavy, however, may disrupt insulin production, resulting in unhealthy high blood sugar levels.

In order to counter this, prioritise foods with a low glycaemic index (a measure of how quickly carbs are broken down and absorbed by your body) such as oats, beans or barley. It is also advisable to increase your fibre intake as this helps maintain glucose levels by restricting the amount of sugar absorbed into the bloodstream, with soluble fibres the most effective when it comes to countering the effects of a high-carb diet. Also ensure that fruit, vegetables and whole grains form part of your daily diet as they are rich in fibre and help regulate digestion.

Chromium, magnesium and vitamins
Diabetes can often be caused by micronutrient deficiencies, which are typically the legacy of a poor or badly balanced diet. Overall, it is a deficiency of minerals such as chromium or magnesium that are most commonly associated with high glucose levels.

Chromium plays an essential role in the treatment and prevention of diabetes as it promotes the metabolisation of carbohydrates and fats, while magnesium boosts protein synthesis and sustains much of the body’s muscular and nerve functionality. A deficiency in both nutrients has also been linked to insulin resistance, one of the core syndromes underlying the onset of diabetes.

When it comes to regulating diabetes and even preventing its onset, Vitamins C, D, E, B6 and B12 all have vital roles to play. While Vitamin C suppresses sorbitol (a harmful sugar that can trigger such diabetic complications as retinopathy, neuropathy and kidney damage), D and E promote insulin sensitivity and blood oxygenation. For their part, B6 and B12 help treat diabetic neuropathy, the damage done to the nervous system by overly-concentrated sugar levels.

Stay hydrated
Among the many benefits of drinking water is a significant reduction in the likelihood of developing diabetes. This is because keeping your body hydrated helps it to effectively dispel any excess sugar, while also suppressing the urge to binge on unhealthy food.

High glucose levels can also cause dehydration, with maintaining a high level of water intake is the best way to avoid any such risk. Such a routine can also help prevent blood sugar levels from becoming too concentrated, which can act as another gateway to diabetes. For those at high risk (as well as those already diagnosed with diabetes), it is best to avoid soft drinks and soda altogether in favour of water or unsweetened green tea.

(Text: Zaira Abbas)

Post-workout muscle recovery for a healthier mind and body

If you’re not on the floor in pain and shaking at the end of a workout, you are doing just fine. Despite what many fitness enthusiasts would believe, no pain is probably more gain, depending on the food you eat and the rest you take in between workouts. Resting your muscles is as vital as flexing them while you work out towards optimal fitness.

Yes, the key to a chiselled body, improved physical fitness and optimal performance is working out regularly and intensively. Exercise breaks down microscopic muscle fibres, which are then rebuilt in the healing process, increasing in size each time. Yet, allowing muscles time to recover is just as important.
Many articles written on the topic of exercise and weight loss imply that exercisers should be so sore afterwards that they can barely lift their arms or walk down the steps. On the contrary, this misconception is a sure way to cause injury, slow recovery and lose motivation.
Here, we spotlight five dos and don’ts for healthy post-workout muscle recovery.

Overtraining Pain
Even trained professionals and coaches often make the mistake of believing that pain is good – that your body is getting stronger and building more muscles, which isn’t completely true. In the aftermath of an intense workout, the body may suffer Delayed Onset Muscle Soreness (DOMS) caused by temporary muscle damage and inflammation. Although this is completely normal, this sensation should not be an indication of a great workout. Rather it is the body’s way of saying it has worked too hard and is struggling to keep up in the healing process.
Feeling sore after a workout is nothing to worry about, but you should still be able to move as normal and withstand another session the following day. Studies have found that muscles can grow regardless of whether you feel pain in the areas you worked out or not. Overtraining, on the other hand, leaves the body hurting and fatigued, requiring more time to heal and increasing the risk of injury, which quite often leads to muscle breakdown, loss of progress, strength, muscle mass and motivation.

Mind Over Muscle
Instead of looking for the burn, focus on mind-muscle connection. The path to a long-term success begins with a good foundation. Good form is everything in the gym – even more important than how much and how heavy you lift. Research published in the European Journal of Applied Physiology found that focusing intently on the targeted muscle area can lead to an increase in size as you contract it. Feeling your muscles engaged throughout a full range of motion, while keeping a good form, is enough to activate muscle cells and increase muscle-fibre size. Remember: quality over quantity.

Carbs and Healthy Fats
Fitness is not all about cutting calories and exercising religiously. Nutrition is also key to effective post-workout muscle recovery, and directly links to optimal fitness. The quality of the food you eat will be the fuel that drives your body to better performance. While protein is important for muscle repair – especially after intense resistance training – carbohydrates are the body’s preferred energy source. The National Academy of Sports Medicine in the US recommends that adults should eat 0.8g of protein per kg of body weight, and up to 1.2g per kg to maximise glycogen stores, within three hours of working out.
High-glycemic carbohydrates (simple carbs or fast-digesting carbs) such as potatoes, white rice and bread provide quick boosts of energy, while complex carbohydrates like sweet potatoes, whole grains and legumes help to sustain energy throughout the day. Omega 3-rich fatty foods like wild-caught salmon and grass-fed beef are great sources of protein while vegetarians and vegans can consume walnuts, avocados, tofu and chia seeds as alternatives. Whey proteins are available for effective and speedy post-workout muscle recovery, and don’t forget your daily dose of minerals and vitamins from fruits and vegetables to boost bodily functions and recovery.

Active Resting
Strength training can be addictive, thanks to the happy chemicals exercise induces, such as dopamine, serotonin, oxytocin and endorphins. Nevertheless, for the body to recover effectively after an intense workout, it needs to rest. But that doesn’t mean you can’t keep moving. Active rest days dedicated to light activities support post-workout muscle recovery.
While the strength and muscle you have gained in your workouts do not disappear within a day of inactivity, regular activity helps to improve cardiovascular health, metabolism and digestion. During this process of recovery and light activity, the body is repairing and preparing itself for an even stronger comeback at its next workout session. Not only do you keep up the habit of physical activity, but by balancing intense workout with active recovery throughout the week, you can avoid overtraining, thus preventing sleeplessness, fatigue, risk of injury, loss of progress and motivation.
On rest days, go for a brisk walk, swim or do yoga. Foam rolling, ice baths and massage therapy are other forms of active recovery that help to reduce inflammation, muscle strain and body aches.

Sleep Well
This should require little explanation, yet many adults still find themselves restless and sleep deprived. According to studies published by the US National Library of Medicine, muscle recovery and muscle mass are directly affected by quality of sleep. Those who slept for five hours or less a night were found to have 60 percent less muscle mass than those who slept at least seven hours.
A restful night’s sleep supports a series of changes that aid in the overall health of the mind and body. Deep sleep allows the brain and body to lower its pulse, slow down its function and engage in recovery and healing. Damaged cells and tissues can be repaired, hormones balanced and glycogen (the body’s source of energy) restored, allowing the body to wake-up to an improved physical and mental performance. Olympic swimmer Michael Phelps once shared that he was able to train every day for nearly five years because he prioritised a good night’s sleep.
Whether you are a professional athlete, a weekend gym warrior or a home-workout junkie, the key to optimal fitness and performance is everything that happens in between working out and during recovery.

(Text: Zaira Abbas)

Lymphatic Drainage: Beauty and health benefits of this detox massage

Different people like different massages. If the last two years of the pandemic have left us craving anything, it’s the need to be touched, kneaded and stroked in a soothing manner. Massage therapy – which manipulates the skin – destresses the muscles and tendons, rejuvenating soul and body. It’s being touted by aestheticians and beauty gurus as a vital addition to the complete selfcare regimen.

The fitness boom dictates that every part of our body is stretched, pressed and toned. It’s often overlooked, but the lymphatic system also needs some pampering. The crème de la crème of Hollywood, celebrities, such as Hailey Bieber, Cher, Jennifer Aniston and Gwyneth Paltrow, all turn their attention to it when they are in need of some luxurious R&R. From depuffing to improving circulation, reducing cellulite, enhancing the digestive system and improving immunity, the benefits of stimulating the lymphatic drainage are many. So, what is the lymphatic system and how does massaging it result in a boost to our overall health and sense of wellbeing?

The Lowdown

The lymphatic system is a highly efficient network of organs, lymph nodes (glands), vessels and fluids that runs up and down the entire body, transporting and metabolising waste (including toxins), so you feel depuffed, energised and healthier in the process.

Its job is to constantly circulate the flow of liquid and filter the toxins that the body naturally produces. Unlike the drainage network, the lymphatic system does not have a pump to keep this process smooth – certain factors like a sedentary lifestyle, illness and medications can impair it and cause a build-up or inflammation. A sluggish lymphatic system is linked to a slower metabolism, acne, dullness, signs of pigmentation, stress-related health problems and chronic swelling. This is where a lymphatic drainage massage can help.

A very specific massage designed to stimulate the lymph nodes and the lymphatic system, releases the fluid stuck in between cells and tissues in the body to the lymph nodes, so it can be flushed out. Combine it with cupping therapy and the gentle pressure and suction ensures pulling the skin from the deeper layers of fascia, stroking the toxins and excess fluids towards the lymph nodes for an immediate ‘wow’ effect akin to high-tech body treatments. Working in a deeper, more holistic way, a lymphatic drainage massage is excellent for those who tend to hold on to water. The beneficiary will leave the session completely energised and revitalised.

Here’s the Rub

If ‘no pain, no gain’ is your massage mantra, a gentle, low-pressure lymphatic massage devoid of an oil-rub, might leave you feeling cheated. Rather than targeting your muscles and stress-knots, there is a sequenced technique to the lymphatic massage. It begins with pumping the regional lymph nodes starting from the pelvic, groin, knees, ankles, armpits and the thoracic duct. Only after these are ‘emptied’ another area is massaged to take on more fluid. The theory is that our skin has many mechanoreceptors which respond to touching and pressure – when stroked in a rhythmic way, elimination of toxins (via urination) can fight breakouts and cellulite, and even assist with the formation of natural collagen.

A look at celebrity before-and-after pictures of the lymphatic massage makes you feel the contouring benefits are wild, but let’s be clear: no weight loss happens after this kind of massage. Water retention and bloating are relieved, regular practice aids the immune and digestive system, reduces symptoms of chronic stress, acne, even pigmentation but by no means can massage give definition or make more visible abs. Much like the rest of our body, the lymphatic system needs exercise – or regular massage – to keep it unclogged. The benefits go way beyond mere vanity.

Appealing Treatments

If this has piqued your curiosity about the lymphatic drainage system and willing to give it a try, read on. You will be delighted by what the lymph and the shift of toxins can do for your body.

Gua Sha Massage

More than 30 percent of our lymph nodes are concentrated in the head and neck area, making the gua sha massage a holistic method to work on any inflammation-related disorder and improve the complexion. Regular gua sha-aided lymphatic massages help with depuffing, improve circulation and fight the visible signs of ageing.

Buccal

The benefits of gua sha, jade rolling done with the right technique are impressive but there’s a new face massage in town – Pilates for the face. This new technique hurts a smidge but the contouring results are game-changing. It’s the secret to Meghan Markle’s gravity-defying jawline. The Buccal Facial is an elaborate lymphatic drainage massage for the facial muscles from inside out. You read that right. While there are tools to stimulate the lymphatic system from epidermis of the skin, this holistic technique enables the aesthetician working on the jawline from within the mouth. A different but very effective approach.

Dry Brushing

This is an art. When done by a licensed professional, it promotes microcirculation, and polishes and brightens the skin by aiding lymphatic drainage. Start brushing firmly at the feet towards the heart in small, upward, circular strokes against the growth of body hair for nine to ten minutes. This technique will allow for dead cells to be peeled off, generating fresh blood and oxygen in the lymph and giving you a rejuvenated and energised glow.

(Text: Nikita Mishra Pictures: Sense of Touch Spa)

Dorelan puts wellness at the forefront of its premium mattress production

Prominent Italian bedding specialist Dorelan is coveted for its sumptuous mattresses, beddings and pillows. Crafted with the finest materials and set at the highest standard, the brand cuts no corners and strives for perfection when it comes to producing quality mattress for quality sleep.

Worldwide Brilliance

Dorelan is an exclusive Italian company with over 50 years of experience in the industry, and is supported by a network of over 2,000 stores worldwide and over 10,000 global clients in the hotelier and cruise tourism industry. Whether in the luxury of hotels suites or in the comfort of one’s own home, the company excels expectations in all areas of design, quality and innovation.

Crafted with Italian Perfection

Inherently Italian, attention to detail and elegant aesthetics are embedded into the DNA of the brand. Here, ‘Made in Italy’ is more than just a label, it is an identity built from decades of research and development, rich cultural history and the innovative spirit to combine creativity and technology.

The brand carefully sources only the finest and most excellent materials, first from Italy, then across Europe, and using products certified by leading international bodies are the key to the brand’s recipe for its unique and cutting-edge bed systems.

Sleep Well, Live Well

Redefining what it means to sleep well, and live well, this point is proven no better than its warranty and certifications that distinguishes the brand as a unique statement of superior quality and safety standards.

In fact, holding a Igene Garantita certification, the brand is Italy’s first company in the bedding sector to obtain a hygiene certificate, and the first in Italy to guarantee optimal hygiene in every step of the production cycle. Strict and routine controls are also carried out to ensure consistent quality and experience for every customer through every product.

In addition to its safety standards, its ergonomic design across its range of bed systems reflects the company’s decades of research, use of state-of-the-art technology, and dedication to improving quality sleep for its customers. Composing pressure-sensitive mattresses and pillows that supports the alignment of the spine and distributes weight evenly for ultimate comfort. This highlight is further backed by it ErgoCert, a standard specifically for mattresses and certified by the Ergonomics Certifying Institute specifically. The certifying body’s evaluations in the biomedical area measures the ergonomic features of every product in the brand’s offerings.

Sustainable Efforts for Better Living

With a genuine desire to improve the well-being of people and the planet, Dorelan steps with more environmentally responsible actions in their practice. Having joined the LCA Life Cycle Assessment project, the brand demonstrates its commitment to sustainability and sustainable consumption of resources. Its 32,000 sq m production facility, for example, is completely powered by solar panels and equipped with energy-saving systems designed to protect the environment.

Excellence Across the Board

Dorelan is a brand that strives for excellence in quality, perfection in craftsmanship and a never-ending growth in innovativeness. It is little wonder then how the brand has been recognised by several accreditation that distinguishes the brand from the rest. This collection of certification under its belt guarantees quality and transparency that allows the company to build a trusting relationship with its consumers.

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Especially for families, its STANDARD 100 by OEKO-TEX certification, registered with a Class 1 grade – the same grading as products produced for babies and children up to 3 years old – promises maximum sleeping comfort and well-being for the whole family. Offering exclusive collections of mattresses, bed frames, bed systems, pillows and more, Dorelan provides individuals and families peace of mind and a restful sleep.

For more information, visit www.hkdorelan.com