Whats the most effective recovery strategy from after a run?

I have often wondered weather paying that bit more for organic food is worth it.  Sometimes I do and sometimes I don't.  I normally buy organic eggs and meat but with vegatables I am really not very consistent.  I know with organic vegatables you get less pesticides but is it worth it.  I know in the past studies have shown that there was no benefit. However recently researches in France tracked 68,946 adults and decided to compare cancer rates in people who eat organic food and those who didn't.  They discovered that eating organic food

• reduces your risk of cancer by 25%
• reduces your risk of non-Hodgkins lymphoma by 73%
• reduces your risk of post-menopausal breast cancer by 21%

So, you go to the gym regularly, follow all the latest exercises trends, but are still not getting the results you wanted.  It’s frustrating isn't it.  You want that sculptured body, but it seems elusive.  Well helps may be coming.  Until now scientists haven't been fully able to understand how muscle responds to exercise especially in the early stages of an exercises program - when we are tempted to give up because we aren't yet seeing the results. Scientists at Liverpool John Moores University (LJMU) and the Australian Catholic University in Melbourne have established a new technique for studying muscle growth in humans.  The technique, termed Dynamic Proteome Profiling, provides comprehensive coverage of the early changes that occur within human muscle in response to exercise training. This was the first data on the rate at which new muscle proteins are made when volunteers performed strength training exercises. Muscle is composed of thousands of different proteins and each protein makes a specific contribution to muscle function, for example, some proteins are responsible for movement while others are required to provide energy.  The proteins in muscle have a tough time and often become damaged, but in healthy cells a sophisticated recycling system keeps protein quality high by continually breaking down and remaking each protein. When muscle fibres grow in response to weight training the amount of specific proteins is increased, and therefore muscle becomes larger and stronger. Because of Dynamic Proteome Profiling, scientists are now able to identify exactly which proteins are most responsive to exercise and whether that response is due to more of the protein being made or less of the protein being degraded/ broken down by the cell’s recycling machinery. This profiling will allow a finer level of detail of muscle response to exercises which could lead to better training methods, nutritional strategies or medicines that can be used to promote muscle growth, and hopefully less frustration on getting the results from hours spent in the gym! References https://www.gmjournal.co.uk/scientists-identify-muscle-proteins-most-responsive-to-exercise-1

It is very easy right now with the constant news reports about the spread of Coronavirus to flip from being informed and aware to worried about our own health & saftey and that of our friends & family. So right now acknowledge how you feel about the spread of the Coronavirus, whether its anxiety, worried, fear etc.  Often what happens when we get anxious, worried or fearful is that we project that state into our future.  So at this current moment, most us are healthy; our loved ones are well, and life is fine. So, be grateful for the things that are going well in your life right now and focus on the present.  And breath! Two long running studies in the US which collected information from male war veterans and female nurses aged around 60 to 70 years old when they completed optimisim questionaires.  People who had the highest optimism scores had a lifespan about 9% longer than those with the lowest scores.  The most optimistic were in fact no more likely to live to the age of 85. This reseach cannot prove cause and effect.  Both optimisim and lifespace may be influenced by many hereditary, health, lifestyle and personal factors.  People with a good overall standard of health and wellbeing are probably more optimistic about their future.  While researchers attempted to adjust their analysis for these sorts of factors, it's hard to remove their influence fully. Nevertheless the research does highlight that optimists live longer and the importance that mental health and wellbeing can have on physical health. So right now focus on what is going well in your life. Research https://www.nhs.uk/news/mental-health/reason-be-cheerful-optimists-live-longer-study-reports/