Fundamentals of Wellbeing - Compass to Wellness part 4: REST & RECOVERY
- Nicci B
- Jul 2, 2020
- 7 min read
Introduction
I am a qualified nurse who has been facilitating wellness for the past 25 years, using an array of healing modalities, such as nutrition, supplementation, functional movement, touch therapies e.g. massage, reflexology, shiatsu, together with energy and plant-based medicines.
Driven by a passion for quality of life, I am a hacker of well-being. Tweaking habits and lifestyle choices towards lighter, cleaner, greener state of living.
The physical body is where all other levels - spiritual, mental and emotional aspects - of our being reside, in this life. Our bodies mirror and express our state of well-being, or lack thereof, on all levels.
The body is a vessel to communicate, not only it’s own needs, but also those of the other aspects.
The body’s state of health, or dis-ease, reflects how much we honour our values, and abilities, as well as our deepest feelings. Our thoughts are able to control our internal environment, e.g. think of the stress response feedback system.
Tri-focused approach to healing
These are the pathways to holistic approach to healing and wellness by consideration of each aspect of our be-ing - body, mind & spirit.
It is about the functionality of each of these planes, and the inter-dependence they have upon one another.
Quality & Quantity are key aspects in application.
It is with this multi-pronged approach to treatment, that allows us to introduce the soul plane, of consciousness, into our physical reality, by living in awareness. We are able to super-impose a state of consciousness to our place of dense matter, the body, via the mind.
As above, So below.
As without, So within.
Well-Being is the harmonious synchronicity between body (health), mind (wellness) & spirit (energy & human functionality) - Nicci B
These are the 4 essential cornerstones to supporting health and wellness and thus promoting well-being. They are the bare minimum we need to survive, and if we focus on these key aspects, we can sur-thrive;
(quickly, close your eyes and tell me, if we stripped everything away, what are the most important things that we can live without?)
Breathing
Sustenance
Water
Food
Functional Movement
Recovery & Rest
Addressing the fourth cornerstone, as a natural follow-on we look at the physical, mental/emotional, and spiritual aspects of the process and value of the art of
REST & RECOVERY
PHYSICAL PLANE
The body needs balanced periods of activity (sourcing food/water, fight/flight & reproduction) and rest/recovery. This is a homeostatic (balancing) cycle.
Homeostasis is the state of steady internal conditions, maintained by living things. This dynamic state of equilibrium is the condition of optimal functioning for the organism and includes many variables, such as body temperature and fluid balance, being kept within pre-set limits.
During the times that we are not actively using our systems/organs, e.g. for sourcing food and eating it, our bodies can focus more on digestion (absorbing & assimilating nutrients) and detoxification (removing toxins & body function by-products).
Some of the factors, of physiological variables, that the body must constantly readjust to, in order to maintain it's status quo within a dynamic process include:
Core body temperature (medium standard is about 36.5)
Water & electrolyte concentrations
pH (acidity or alkalinity) of body fluids
Blood glucose levels
Blood & tissue oxygen and carbon dioxide levels
Blood pressure
Imbalance occurs when the levels of any factor falls outside 'normal range'. A state of dis-order/dis-ease develops when homeostasis is dis-rupted.
When you sleep, the following functions are occurring, for example:
The brain stores new information and gets rid of toxic waste - Cerebral spinal fluid sloshes through the brain, flushing out toxic proteins, to literally 'brainwash' us.
The body repairs cells, restores energy, and releases molecules like hormones and proteins, e.g. the pituitary gland releases growth hormone for growth & repair.
Nerve cells communicate and reorganize, which supports healthy brain function which impacts the sympathetic nervous system – which controls your fight or flight response – gets a chance to relax.
During REM muscles are temporarily paralysed, meaning you can’t move, allowing your body a rare chance to be still.
Sleep architecture follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep, throughout a typical night in a cycle that repeats itself about every 90 minutes.
What role does each state and stage of sleep play?
NREM (75% of night):
As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4
N1 (formerly “stage 1”)
Between being awake and falling asleep
Light sleep
N2 (formerly “stage 2”)
Onset of sleep
Becoming disengaged from surroundings
Breathing and heart rate are regular
Body temperature drops (so sleeping in a cool room is helpful)
N3 (formerly “stages 3 and 4”)
Deepest and most restorative sleep
Blood pressure drops
Breathing becomes slower
Muscles are relaxed
Blood supply to muscles increases
Tissue growth and repair occurs
Energy is restored
Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development
REM (25% of night):
First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night
Provides energy to brain and body
Supports daytime performance
Brain is active and dreams occur
Eyes dart back and forth
Body becomes immobile and relaxed, as muscles are turned off
Quality & Quantity
People who don't get enough rest & restoration time have a higher chance of having problems like
obesity,
depression,
diabetes,
and heart disease.
And conversely (negative loop cycle), these dis-orders will influence the quality & quantity of sleep, as we see in the diagram on the right.
More info on this subject relating to how we can,
prep for & enhance, both quality & quantity, of our sleeping patterns, will be available soon and worth reading if you need help in that department.
It is interesting to notice how, many of the signs of the deprivation of sleep are the same as the effects of inflammation, caused by stress. It is for this reason that I always recommend addressing stress management and look for signs of adrenal fatigue.
MENTAL PLANE
The mind needs a break from
Emotional disruptors
Cognitive processes e.g. decision making, problem solving etc.
During the course of this series, I have referred to the body clock, or circadian rhythms, as a means to monitor and work harmoniously with our natural cycles. This allows us to hack those areas that require remodeling and support a positive loop cycle.
We are advised to find time to sit quietly, breathe, and 'get out of our heads'. This is very difficult and uncomfortable for most, due to high levels of stress hormones and the lack of practice & training. In the same way we train our bodies to become stronger and more powerful through consistent, applied effort, and more efficient in functioning, so too do we need to practice good breathing techniques and also train our mind to become still.
Set aside some time each and every day, as you do for the other activities that require your attention, as a matter of importance and become disciplined at mastering your mind, using breathing, visualization, and other useful tools to promote a state of serenity & peace.
In order to release stored tension we can consider many modalities, such as
Exercise - as explained in part 3, or consider passive forms of physical cellular trauma release e.g. TRE
Touch Therapy e.g. massage, reflexology, kinesiology, Body Stress Release
Flotation therapy - being suspended in magnesium salts water, like being in the womb.
Energy therapy e.g. Reiki, Body Talk, or Crystal Therapy
Journaling - this allows us to release and process our 'trapped thoughts'
There are so many methods to explore and there is always a perfect fit for you!
SPIRITUAL PLANE
Understanding that there are survival processes going on, with or without, your active participation and/or support, and that, with the correct mental application of integrating tools and resources, to master and control our basic operations to promote physical, mental & spiritual functionality.
As we have seen, stress causes much disruption and stress, and it has been shown how, is a super inflammatory state of being on all levels, and negatively impacts both the quality & quantity of our lives and how we are able to function in our living needs.
It is essential to remember that, even though we are experiencing the very real effects of the physiological effects of the chemical cascade of the biological reaction to stress, the initial trigger of a 'perceived threat', is under our control, mentally. Our conscious super power is to identify and address the triggers (the conscious, subconsious, and even unconscious) to become masters of our human-ship - mind over matter.
It goes a long way to adopt an Attitude of Gratitude to start re-wiring the brain and training ourselves to be more positive. This will promote physical wellness in the form of energy and vitality, and mental wellness such happiness and joy, and overall a higher state of functioning.
Valuing yourself and being caring towards your body, is a way of honouring your physical vessel as a mobile temple. It is important to stop and listen, often, to what it has to say, and what it is telling us about both the internal, and external worlds, we are living in. And it is imperative that you treat it well, so that it can be used for good service to others, as is our duty.
Please use supplements, including vitamins & minerals, plant medicines etc., under the supervision of a health consultant professional, such as myself.
All substances will have an effect on the body (and mind), and thus must be used with caution due to:
the potential side effect,
interactions with other substances,
contra-indications (conditions and circumstances that interfere with each other),
stacking and hacking ingredients for convenience and effectivity,
getting the best ingredients, formula's and best dosages at the best price.
Thank you for your interest in this Compass to Wellness series, please see events details on home page for topics, dates & times for future wellness talks. I appreciate comments, feedback and happy to assist using any of the platforms available in services & products, see online shop.
View video recording of this talk is not available this week due to a Mercury Retrograde influence in technological communications (hahahaha). I was given the break I need, and as per subject this week, and in need of...so taking a week off before the next talk (see homepage for details). I was really keen to do this talk and had some really fun ideas and suggestions to assist in CONDITIONING SLEEP PATTERNS, and will defs reschedule for the future.
Please keep an eye out on social media as i will be doing some giveaways.
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