Recovery 101
Happy Summer!
May these long lit days offer expansion, may that expanse translate to space for "recovery". Far more important than once considered, in the modern "sick care" model, recovery practices are foundational to sustainable physiologic resilience. Data persistently demonstrates a small percentage of attention to recovery has outsize health benefit.
Your “recovery fingerprint” is illustrated by your metrics:
HRV and respiratory rate
Blood tests (DHEA and morning cortisol, the functions of liver, kidney and hydration assessment)
Functional testing illuminates key markers (Cortisol, it's metabolism and hormone detoxification pathways)
Continuous glucose monitor (CGM) data — real-time insight on blood sugar responses to stress or lack of sleep
In assessment of your precise targets, we personalize recovery rituals.
Techniques we might consider:
Guided meditation or NSDR ("non sleep deep rest"--scripts of various durations on Spotify)
Evening foot soaks with epsom salt (especially helpful for promoting wind down)
"Hormetic" tools. These trigger adaptive stress responses to improve ongoing resilience. (eg Cold plunge, sauna, HIIT)
Breathwork: we refer to one-on-one breathing coaches (on zoom) for partnering with patients' uniquely. Breathwork has meaningful impact on PMS, anxiety, asthma, sleep issues and digestion. There is one app we like, "Oxygen advantage" will draft you a plan, with guided practices therein — no coach needed
Acupuncture: flipping the "switch" from fight-or-flight activation to our restorative nervous system, the parasympathetic. My favorite part, without patients lifting a finger or orchestrating. Our patients deserve an interval off of as the "grand conductor"
Receptivity is a skill most women don't get to practice enough.
Regardless of which tools become rituals for you, focus here deepens the impact of our work together. Recovery gives you more control in a dense & life; “training presence” and ease.
Summer restfully, Rachel Schaefer LAc FABORM