Rest and Repair: How to Fuel Recovery

As new year diet trends circulate, Clinical Dietician at SIRO One Za’abeel, Heeral Shivnani, shares her thoughts on how to encourage rest and repair through nutrition.

Edited by Victoria Smart

When it comes to nutrition and lifestyle management, what concerns do your clients tend to present with?

The most common conversations are around meal structure and portion size – clients are mostly confused about how to plan their meals and when to eat. In most cases, we touch on Ayurveda, which is based on the philosophy that different bodies need to consume food in different patterns – some people can go long hours without eating whereas some cannot. My approach is a blend of Western nutrition and Ayurveda, so my clients get the best of both worlds.

The concept of ‘intermittent fasting’ has gained a lot of airtime in the wellbeing industry in recent years – is that something you recommend?

I spend much of my day clarifying the debate around intermittent fasting – however, when it comes to this method, there is no one-size-fits-all approach. Many people fast regularly and find it beneficial for their health, but it may not be suitable for everyone. Generally, I recommend that fasting should be done once every two weeks. When it comes to weight loss, if someone can fast without feeling hungry, irritated or moody, then it may be worth exploring. However, I primarily focus on calories-in versus calories-out.

How important is an understanding of female health when trying to optimise nutrition?

Cycle syncing, the process of adjusting your lifestyle habits (including diet and exercise) around your menstrual cycle, is of great value – especially in terms of rest and repair. There are times of the month where it helps to eat more carbs and avoid weight training too hard because the body is recovering. It is also important to know where you are in your cycle; for example, before or during your period, your body is in a “catabolic state” – meaning that you are burning muscle, so this must also be taken into consideration when training. I also encourage my male clients to be aware of female cycles – to better understand their partner’s needs.

Is not being able to switch off, in both body and mind, an issue which clients commonly present with?

Rest is so underrated – whether that relates to sleep, or a restful state of mind from meditation or yoga. Clients often misunderstand the importance of sleep: they eat all the right things, and work out optimally, but they are not getting deep quality sleep, which is essential for protein synthesis. Many of my clients are seeking to build muscle – so sleep is an important part of the picture. However, in reality, the quality of their sleep is a barrier to muscle growth.

How can what we eat, and when we eat, influence our circadian rhythm?

Both what we eat, and when we eat, is important. As with all nutrition advice, this is personal – but there are certain ingredients and habits that can help to enhance rest. For example, spices and herbs can encourage relaxation – I love a latte, made with turmeric and milk. Ayurvedically speaking, a meal containing butternut squash or beetroot before bed can help resolve a sense of restlessness in the body (in contrast, consuming something light and airy such as lettuce, popcorn or uncooked vegetables does not have such a grounding effect). Foods high in magnesium (such as dark chocolate, leafy greens, coconut water and pistachios) can also encourage a restful state, as well as ingredients that induce melatonin. However, how and when to eat these foods is important, and for this reason, I advise eating foods high in magnesium during the day – to enable a better night’s sleep.

It’s common for people to take magnesium or melatonin in supplement form. However, Ayurvedic practice is rooted in using food as medicine, to induce good sleep.

Is snacking before bedtime detrimental to a restful night’s sleep?

It can be beneficial to have a bedtime snack – especially if you are eating your dinner early, as being hungry can cause trouble sleeping. However, a snack should always be balanced: for example, if you are eating fruit, it needs to be paired with a source of protein to protect from glucose spikes during the night which can disrupt rest. A protein shake can do the trick as it includes both proteins and carbs, while some people find it beneficial to have something fatty and creamy in texture before they sleep, as this can have a calming effect on the gut. (I recommend a light coconut curry or something made with ghee).

Does an understanding of the gut – brain axis play a part in your practice?

Absolutely. Most of your “feel good” hormones are produced in the gut – so it is important to keep the gut happy. Similarly, if you are having gut issues, your sleep is likely to be disrupted due to discomfort. I often have clients complaining of potential intolerances or allergies – although, I often see that food is not the issue, but the microbiome health is.

Digestion is also key – as is the rhythm of digestion. The body is smart: so, if you have been eating at the same time each day, and then you switch it up, your digestion is likely to be affected. As a general rule, we should be aiming to pass stools every 24 hours, but if this is not the case, it can be helpful to build a more consistent daily routine. Fasting can also help to give your gut a rest – after all, by eating less, your gut microbiome gets more sleep.

How can we optimise our digestion?

Moving or standing more. If you are sitting for long periods of time, I recommend getting up every 20 minutes. The way in which we eat can help optimise digestion, too – you can sit cross legged and eat your meal or sit in Mudrasana pose, as this is very good for digestion. I also recommend not having too much water after your meals, and instead having a little glass of warm water alongside your food.

What do you recommend to ease bloating, which can interrupt rest?

Yoga poses are wonderful at helping to mitigate bloating – as are certain spices and teas. I recommend ‘CCF Tea’, a blend of cumin, coriander and fennel seeds. This is helpful for a lot of people and it is very simple to make. Simple nutritional solutions are key – you don’t need anything fancy!