Tag Archives: recovery

The Healthy Way to Beat Stress with Exercise

Stress of all kinds (ex: exercise, accident, illness, trauma, an argument, generalized anxiety, etc.) can impact our endocrine systems both immediately and over a prolonged period of time. When our bodies sense a stressor they release both epinephrine and norepinephrine right away. These hormones dissipate rather quickly once the body perceives it’s no longer in danger or threatened. The famous “stress hormone” called cortisol is released about 10 minutes after the initial stressor and does not dissipate quickly. Instead, cortisol can circulate in the body for 1-2 hours.

Normal levels of cortisol rise and fall throughout the day with our circadian rhythms. People experiencing prolonged elevation of cortisol might demonstrate “anxiety, agitation, poor sleep, ‘wired but tired’ feeling and a fast pulse.” Over time, the constant release of cortisol causes the hormone to accumulate in the body to the point that the adrenal glands can’t produce any more of it. This is when the “exhaustion phase” begins following chronic stress and anxiety.

 

 

The Exhaustion Phase

During this period of exhaustion, the body’s immune system is vulnerable and small stressors are more difficult to manage. People might experience emotional issues, poor sleep, increased pain, slower wound healing, and other challenges that outwardly reflect the body’s dysregulated state.

I’ve lived for long periods of time in the fatigued state that follows an excess of cortisol. It happened when I over-trained in just about every exercise format while also working full-time as a personal trainer. It happened again after getting hit by a car. I also felt exhaustion rear its ugly head after postpartum anxiety plagued me during the sleep-deprived days of caring for both of my infant sons. And, just when I thought I’d never get burned out again, it happened after I endured a traumatic loss and surgery last fall.

So, take it from me [a health professional] when I say that you can set aside any shame, blame and guilt that you want to put on yourself for your stress getting out of hand. It just happens sometimes. This is life. What matters is that you do your best to learn how to manage stress better as the years pass. You can start by taking the simple steps to manage lifestyle habits that support the healthiest version of you possible. I will talk about how to do that with exercise today but I encourage you to seek a mental health counselor who can address the root of the problem and a naturopath who can help you rebalance hormones.

 

The Stress of Exercise

As many of you already know, exercise is a stressor. Hard exercise can become “too much of a good thing” for someone who is experiencing adrenal fatigue from the prolonged release of cortisol. If you’re currently experiencing a major life change, loss, accident, illness, stressor, or long-term fatigue, then my advice to you is to avoid exercise modalities like high-intensity interval training (HIIT), distance running/biking, competitive events, classes that focus on elevating your heart rate above 70-80% max, boot camps, and other forms of exercise that you might define as intense or very intense. Now isn’t the time! Set aside the long workouts, the twice a day workouts, the intense workouts, and even the everyday workouts. Make sure you have at least two rest days a week.

 

Here are the healthy options for exercise that will help you recover from prolonged stress (and beat stress in general)!

 

 

Exercise that Feels Fun and Uplifting

This is about as straightforward as it can get: HAVE FUN. Exercise formats and routines that you find enjoyable will help you stay committed and lift your mood too. Try a dance class or ballroom dancing lessons if you used to dance when you were younger or have always dreamed of getting better at it. Try walking or jogging a local trail that has a great view or outdoor exercise equipment stations that you can play around on. Go for a gentle bike ride with your kids or sign-up for a family fun run. Whatever sounds exciting – and not too rigorous – is what you should pick first! Challenge yourself in a positive way without overdoing it.

 

 

Get Outside for Exercise

Exercising outdoors is a great way to help boost feel-good hormones. Science shows us that being outside helps to raise both serotonin and dopamine: “Serotonin is responsible for many functions such as memory, sleep, behavior, and appetite. Dopamine affects movement, emotional response, and your ability to feel pleasure.”

As you can see, so-called “outdoor therapy” is real! One of the best ways to get a dose of it is through a walk in nature, a hike with a friend, beachside yoga, a country bike ride, and other soul-soothing physical activities. Just be wary of conditions that make the exercise strenuous such as high heat, heavy humidity, dehydration, inappropriate apparel/gear, planning a route that’s overambitious, etc.

 

 

Do More Stretching

Stretching can help your body release tension and activate a relaxation response. This is helpful when you’re feeling the physical effects of stress such as tense muscles, a tight jaw, a racing pulse, intestinal distress, poor sleep, etc. Stretching is also a great time to focus on deep breathing which can help you calm your mind and progressively relax your muscles. I like to tell people to stretch at the end of a workout for their nervous system’s sake, not just their muscles. Taking a few minutes to stretch can help calm the nervous system down from sympathetic overdrive and can help the parasympathetic nervous system (PNS) kick in. Your PNS helps regulate and slow down your heart rate, breathing and mind so that you can reach a more calm and peaceful state.

 

 

Practice Mind/Body Exercise Formats

Just because yoga and Pilates are considered mind/body disciplines doesn’t mean that they’re easy. Pick a class level that’s appropriate for your energy and beneficial for your healing. Personally, I love really gentle hatha yoga classes where I can just melt into comfortable poses and focus on my breathing. I find these experiences to be highly rejuvenating.

Yoga and Pilates instructors will help you pay attention to your body’s alignment, internal cues, breathing, and more. We often take these aspects of the classes for granted, focusing instead on mastering headstand in yoga or getting ab definition in Pilates, but the body awareness and progressive relaxation is the best part – especially for people who are chronically stressed!

 

 

Play More Sports and Do More Recreational Movement

Even if you never made varsity back in high school you can still enjoy sports as an adult. Pickleball courts are sprouting up left and right, and there is always a rec league accessible if you’re willing to be brave and dust off the sneakers. Find an adults league for soccer or a local pool where you can swim laps. Play a round of tennis or golf with a friend, or find a court where there is pick-up basketball happening regularly. If you’re short on sports options then seek out other recreational movements through a climbing gym, martial arts or kickboxing studio, boathouse that rents out kayaks and canoes, or anything that allows you to enjoy movement without the pressure of performing sets and reps all the time at the gym.

 

Choosing any of these options will help you enjoy exercise, sports, mind/body formats, the great outdoors and an active lifestyle for many years to come and without the added toll to your system that comes with other rigorous fitness options.

Yours in health and wellness,

Maggie

 

NBC News: My Thoughts on 2019 Wellness Trends

I’m very honored to kick off the new year in conjunction with NBC News! The network has a “BETTER” news section on its website that covers Diet & Fitness, Careers, Money, Wellness and Relationships. I worked with journalist Nicole Spector to highlight what I feel is one of the foremost emerging trends in wellness this year: restorative exercises and experiences.

If this sounds intriguing to you, or if you’re finding you need a little more TLC this year, I encourage you to check out the article:

From sleep to restorative exercise, 2019 wellness trends are about owning self-care

 

I encourage everyone to take a good, long look at what “wellness” means to them this year!

Yours in health and wellness,

Maggie

 

 

 

 

Tuning into H.A.L.T.

H.A.L.T. is an acronym for Hungry, Angry, Lonely, Tired. These physical and emotional states can leave us feeling very vulnerable. For this reason, H.A.L.T. is often used in recovery groups such as Alcoholic Anonymous and Dual Recovery Anonymous. H.A.L.T. is relevant for all of us though. Women cope with stresses by turning to other forms of addiction: eating, shopping, watching TV, being on the computer, negative dialogues with friends, inappropriate sexual activity or attention-seeking behaviors, and more.

Today, in the spirit of wellness and self-awareness, we’re going to take a look at quick lists of healthy activities you can engage in so that hunger, anger, loneliness, and fatigue are nipped in the bud.

Prefacing these suggestions, I encourage you to do the following:

1) Identify which one or two parts of H.A.L.T. leave you feeling the most susceptible to making poor choices.

2) Write down two to three healthy actions you can engage in when you feel challenged by these physical or emotional states.

Now, a closer look at H.A.L.T. coping strategies…

 

HUNGRY

When was the last time you ate?! Have you worked through lunch? Have you been trying to deprive yourself of calories all day?

hungry

  • Carry small, healthy snacks in your purse or keep them in your desk drawer at work.
  • Make note of when you feel most hungry and cranky (ever heard of HANGRY?!) each day. Try to start eating a snack or meal 30 minutes before that time.
  • Take time to sit down and focus on your food. No computer. No distractions. If you fully taste the food then you will feel more satisfied, calm and able to control portion size.
  • Avoid mindless eating by putting everything you want to eat on a plate. Yes, that’s right! Pile it on. Some days you may eat it all, but there will be plenty of days when you don’t finish it all because you fill up or you realize that you just don’t need that food. If you keep mindlessly reaching into a bag of chips or tub of ice cream, you’re at greater risk for overeating. You are also likely to feel less satisfied by the food and what started as hunger may turn into anxiety.
  • Don’t skip meals thinking that you should save up calories for a decadent meal later. Chances are this will leave you hangry (yet again) and making poor choices later. Let yourself eat. Maybe consume a hundred calories or so less per meal leading up to your big night so that you can indulge a little.

NOTE: When I was a little girl my family always knew when I was hungry because I got SO cranky. It’s pretty funny in retrospect. I always protested, feeling like my frustration was rooted in something else, but I couldn’t put my finger on it. They were always right though. I just needed food.

 

 ANGRY

Are you experiencing a particularly stressful period in your life? Do you feel like you need an outlet for all that bottled up frustration?

angry

  • Recognize that it’s OKAY to feel angry, but taking it out on yourself or others isn’t.
  • Acknowledge that controlling anger takes practice. You’re not going to be great at it on day one, but it’s important to identify a time when you’re ready to start dealing with it.
  • Learn what makes you angry. Write it down. A journal identifying how you deal with anger is a good idea too, especially as you start to progress to healthier responses and actions and you can reward yourself for it! This is a great place to get some worksheets that will guide you through the process:  http://bit.ly/1APW2j3
  • Exercise! You will feel a lot better afterwards. Your body will have passed through the fight-or-flight phase and will feel more calm a little while after exercising versus when you initially feel angry and your heart starts to race.
  • Talk with someone you’re not feeling angry with. They will probably give you outside perspective and help you calm down. Plus, you will avoid escalating the issue with the person you really wanted to scream at.
  • Deal with your frustration later. It’s probably helpful to deal with the issue when a little time has passed – even if that’s counting to 10 slowly while taking deep breaths. Time can aid with perspective and healing.

 

LONELY

Have you had quality time with friends or loved ones lately? Do you feel isolated while you work at home or take care of your child? Do you experience feelings of isolation even though you’re surrounded by other people?

lonely

  • Join a class! This could be exercise related like a running group or bootcamp, or arts related like an acting or pottery making class. Or you may be interested in a group like a bible study group or a book club. Whatever spikes your interest, try to find a way to become engaged with people who share your passion.
  • Similar to joining a class or group; try volunteering! This is a great way to be around people and generate positive vibes for others and yourself.
  • Research has shown that loneliness and depressive symptomatology can act in a synergistic effect to diminish well-being, meaning the more lonely you are, the more depressed you feel, and vice versa.” Thus, consider looking into a cognitive behavior therapist. It can be a bit scary and vulnerable feeling at first, but it’s perfectly healthy and normal to lean into professional advice and support. You don’t have to wait until you feel like it’s the only option left.
  • Reach out to an old friend – sometimes even just writing an email that positively recounts your years of friendship and shares your current experiences can be therapeutic and heart-warming.
  • Try to use any of the above strategies to build towards three solid friendships with individuals who you can share life with you in this season. Your best friend may be across the country and your dependable mother may be just a phone call away, but relationships with other women who we can see in person, on a regular basis, is also important for relieving loneliness and feeling emotionally fulfilled.

NOTE: Getting a pet is another strategy but if you feel it will add a ton more stress to your life right now, then maybe hold off on going to the pet store…because once you see Fido’s cute little mug, you may not be able to say no! 

 

TIRED

Did you get enough sleep last night? Do you regularly skimp on sleep to get more done? Do you get enough sleep but still feel lethargic every day?

tired

  • If you’re feeling excessively tired but you get plenty of sleep, then you may not be moving enough! Yes, it’s true; exercise keeps our metabolisms going and helps improve alertness. Try gradually getting into the habit of exercising most days of the week or, at the very least, try standing up every 1.5 – 2 hours to walk around for 5 minutes.
  • If you’ve been sleep deprived or stressed lately, try lying down for a 15-20 minute power nap. Your body will wake up refreshed versus craving more sleep (as is the case with longer naps).
  • Set a bedtime and stick to it. It’s a good idea to do something calming like reading a book or stretching in a dim lit room for an hour before bedtime versus doing something that keeps you alert, like trying to manage stressful tasks or chores.
  • Enjoy caffeine here and there to perk you up, but try to keep consumption moderate. Approximately 300-400 mg of caffiene/day appears to be healthy for most adults, but individuals may vary in sensitivity so listen to your body and identify if this is too much for you (i.e. jittery feelings, racing pulse, increased anxiety or agitation). Also, be careful to keep caffeine consumption to the earlier half of the day, especially if you notice that it disturbs your sleep.
  • Try to take breaks from multi-tasking as this can wear you out. Short bouts of mindfulness or meditation are particularly helpful for re-energizing mentally and physically.
  • Eat healthy foods that have an even mix of protein and carbohydrates so that nutrients are properly absorbed and readily available for energy. (Oh yea – and don’t skip breakfast!)

I hope at least one or two of the aforementioned H.A.L.T.-health strategies speaks to you and feels like something you can implement right away! If you have any others that I haven’t mentioned then please share them in the comments section!

Lastly, as useful as these strategies can be, it’s important that I take a moment to acknowledge the need to sometimes seek professional intervention. Please reach out to someone in your area if you feel that you may need help. There is support out there that, along with eating well and exercising, can help you flourish. 

Yours in health and wellness,

Maggie

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References:

http://www.addiction-recovery.com/HALT-hungry-angry-lonely-tired.php

http://www.chinnstreetcounseling.com/zomerland/zomerland_11.shtml

https://draonline.qwknetllc.com/relapse5.html

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

http://www.innerhealthstudio.com/anger-management-worksheets.html

http://stress.about.com/od/psychologicalconditions/a/loneliness.htm