Can you eliminate the risk of a “preemie” baby?

Delayed onset muscle soreness (DOMS) also called muscle fever, is the pain and stiffness everyone is familiar with after strenuous exercises.  It is noticeable worse 24 to 72 hours after exercise and it can occur anywhere in the body. However it is more memorable when it affects the lower body i.e. the legs, due to it being so inhibiting. For a long time the cause of DOMS was thought to be the build up of lactic acid and toxic metabolic waste in the muscles.  However this theory has now been thoroughly rejected.  While the cause of DOMS is not well understood, the current consensus is that DOMS is a result of inflammation triggered by microscopic tears in connective tissues that sensitise nociceptors and heighten pain. The pain of DOMS and the sever soreness may decrease capacity to perform in subsequent workouts.     In addition to physical symptoms for some people it can decrease motivation to exercise.   So is the pain worth the gain?   The short answer is no.  DOMS doesn't mean you will build more muscle although it may enhance it a little. References Brad J Schoenfeld, 2010, The mechanisms of muscle hypertrophy & their application to resistance training, Journal of Strengthening & Conditioning Research, vol 24, (10)  

Previously I have explained what DOMS is, and why it plagues some people and not others and given you some ideas on how to prevent it.  Given DOMS can be so debilitating and demotivating I wanted to give you more tips on how to prevent DOMS. 1. Omega 3 Fatty Acids Omega 3 fatty acids, like those found in fish and flax oil, are a fantastic addition to your recovery arsenal. Your body can’t make them, so you have to eat them, they are found primarily in fish and wild game, and to a lesser degree in certain nuts and seeds.  They are powerfully anti-inflammatory and pro-recovery, and are protective to connective tissue, nerve tissue, and muscle tissue. 2. Protease Enzymes A study by Innerfield in 1957 showed that protease enzyme supplementation may have anti-inflammatory effects, and others have shown them to be specifically effective at reducing DOMS.  Protease enzymes include trypsin, bromelain, chymotrypsin and papain, and they help modulate the pro-inflammatory response by blocking pro-inflammatory prostaglandins and stimulating anti inflammatory processes.  If you go this route, make sure you get a formula that includes that piperine. This is an ingredient extracted from pepper that increases enzyme absorption by up to 60%.  You need this boost because enzymes don’t absorb that well in the gut. 3. Compression Tights Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness. The technical fabric supports muscle groups, reducing movement, which can result in less soft tissue damage. Compression can also boost circulation. However, to ensure the right level of compression, you’ll have to work out the size you need using your height and weight. 4. Foam Roller Most people are familiar with foam rollers and know that using it on sore muscles can alleivate the pain.  Remember using a foam roller may be painful and shouldn't be unbearable.  Personally I prefer receiving massage to foam rolling my own sore muscles.   Both sports and deep tissue massage can help alleviate DOMS too. References

In my previous post, I shared the evidence of how nature can restore you.  I appreciate that not everyone in London lives within easy access to a green space, and it turns out that it may not be necessary to visit the green space just look at a green space. This first occurred to me a few weeks ago, when I was in Manchester.  In the hotel reception they had screens playing a short video clip of a roaring log fire.  A roaring log fire just happens to be another of those things that I find both calms me, reduces my stress levels and restores me.  What I noticed is that I had a positive response to the video clip, even though it was just a film of a log fire rather than an actual log fire.  So this made me think, would just looking at a picture of nature on your PC have the same positive impact as going out in nature. Li & Sullivan in a randomised controlled experiment demonstrated that views to green landscapes promote attention restoration and help individuals to recover from stress.  In another study, researches in China, have discovered that viewing nature based scenes were restorative and those with more openness but no people were more lived to reduce stress.  So maybe you could just look at a picture instead. So for those of you where its not practical to spend 5 minutes in nature per day, why not look at a picture of a green landscape (without people) on your mobile phone  or tablet or pc, and see if it boosts your attention levels and restores you. References D Li and W C Sullivan, Impact of views to school landscapes on recovery from stress and mental fatigue.  Landscape and Urban Planning, vol 148, 2016, pp 149 - 158.