Stress

We see it often. A bride-to-be, who wants to drop two to four sizes before her final fitting, has been doing everything right: She’s getting enough activity, eating properly, drinking plenty of water and sleeping well.

But there is one big factor that is guaranteed to trip her up. She is stressed to the max. She’s coping with wedding details, mother and mother-in-law issues. She’s worried about the big day itself. On top of all of that she’s trying to cope with the feelings that automatically come with any major life change. All of these factors will affect the chemistry of her body and can work to keep her out of that dress.

How does that happen? When people are stressed, the body releases chemicals including cortisol, which encourages fat storage. Higher levels of cortisol in the blood stream are linked to the following:

• Impaired cognitive performance
• Suppressed thyroid function
• Blood sugar imbalances
• Decreased bone density
• Decreased muscle tissue
• Higher blood pressure
• Lowered immunity
• Increased abdominal fat

What is that bride, or anyone else under duress to do? Relax and have fun. Seriously. During periods of intense stress, we need periods of equally intense relaxation to balance the body. To do that, first you need to figure out what kind of person you are and what gives you enjoyment. For some people it might be cleaning and organizing. For others it could be sitting down with a good novel, taking a vacation or a long soak in a bubble bath, getting a massage, taking power naps. Whatever works for you will do the trick.

Of course not all stress is bad. The human body is accustomed to dealing with stress and is designed to accommodate some amount of stress. But there is a threshold, and when you move past that point, stress can start to work against you.

We all know how it feels when we’re tense. But we don’t often think about how it affects our bodies. It affects your workout program, too. That tense feeling means your muscles are engaged and getting tired even before you start using them. Consequently, your workout performance is going to take a hit.

Here’s how to offset that:

1. Get more sleep. If six hours do it for you normally, you might need eight or nine for a few nights to get back on track.
2. Drink more water. When stress accelerates muscle contractions, it leaches water out of the system. And as we explained in a column on hydration, dehydration brings muscle soreness.
3. Watch what you eat. When we’re stressed we tend to reach for “comfort foods” that are high fat, high salt and high in calories. Stress depletes the body of nutrients making it more important than ever to make good food choices.
4. Don’t get discouraged. Understand that when stress makes that workout tougher and less rewarding, it’s temporary. Don’t let poor performance turn into an excuse to quit.

The key for you—just like our bride-to-be—is to be on the lookout for the signs that you are at the stress threshold. Pay attention to what your body is telling you. Once you recognize the signs, you can manage the situation and keep your program on track.

Originally published in Grosse Pointe Today.