How to Combat Stress- COVID and Beyond
Patho 101
Undoubtedly, these are trying times for several people.
Not only is there a pandemic afoot, but there are financial burdens, emotional stressors with relationships, career displacement, and civil unrest. All of these factors can literally wreak havoc on our body if we don’t have a positive outlet to hinder the anguish that is ravishing internally.
Mental health is very much skimmed over in the fitness industry and is a foundational aspect of overall wellbeing.
When our body is in a constant sympathetic state, all of our systems are working in overdrive. That is okay for a short term when we need a burst of adrenaline to get away from imminent danger, but that’s not exactly the case for our current lifestyle.
We are not running away from a bear trying to attack us on a daily basis. We are running away from our problems!!
Financial, emotional, physical. You name it. We are at a constant heightened state of urgency due to our societal influences and customs.
This may be tolerable for a short while until our body simply says it has had enough and we start to see taxing symptoms.
High levels of cortisol (a hormone released when stressed) have been shown to negatively affect adiposity (fat storage), spike insulin levels, increase heart rate, and blood pressure levels, which can ultimately reduce arterial plasticity and lead to cardiac events.
So, from a physical, emotional, and health provider standpoint- we can see high levels of stress can be detrimental to our health and severely impact any progress we are trying to make when bettering ourselves with eating healthier and working out.
Our bodies THRIVE in a parasympathetic state where it can heal, mitochondria can increase cellular repair and the mind can think in a sensical, logical fashion.
In order to achieve a parasympathetic state, there are a few tricks we can utilize to maximize our efforts in training our bodies.
Supplements
I am a big supporter of supplements to help us achieve our goals. Let me preface this by saying, you MUST do your homework with any product you buy and which company you are buying from. Additionally, supplements are not backed by the FDA, but investigating the studies and research using CREDIBLE sources, the data is clearly supportive of the effects.
The FDA doesn’t see financial gain with the capitalist ideologies of supplement companies and doesn’t bother to pursue their standardization as they do with pharmaceutical companies because pharmaceuticals have GUARANTEED consumers, whereas supplement companies are for those who can afford and want to better their health.
For example, Medicare doesn’t even cover Vitamin D testing. How asinine of a statement is that when so many studies show we are severely low in those levels and they have such a significant impact on our overall health from the immune system to brain function.
With that being said, before you question the validity of supplements, you have to realize the government is not YOUR health advocate. You are. Plain and simple.
L- Theanine
This is a truly excellent supplement if taken consistently. Admittedly, I started to take this fairly recently due to my own levels of stress in my current life situation. I noticed my heart rate was persistently elevated (due to high cortisol leading to decreased arterial plasticity) and putting undue and excessive strain on my heart to maintain cardiac output.
In comes L- Theanine. This little baby is a not too well known nonessential amino acid that has desirable effects for inducing a parasympathetic state. It can counter the effects of caffeine, slow down heart rate, slightly lower blood pressure, and provide a sense of calmness if taken according to the manufacturer’s recommendation.
Let me also say, if you have a cardiac issue or any blood pressure concerns, please ALWAYS consult with your health care provider PRIOR to taking any new supplements.
I take it two times daily and after about 3–4 weeks I saw my heart rate go from high 80’s to high 60’s. For those of you that don't know- your ideal range for an adult is 60–100 beats per minute. Generally speaking, the lower the heart rate the better output you get from increased contractility (or pump) of the heart.
Lithium salts
I was introduced to these bad boys almost a year ago and they are still amazingly effective at reducing my stress levels/anxiety.
Before you jump the gun- these are natural salts that USED to be found in our soil years ago, prior to industrial farming, pesticides, and poor soil quality removed the byproduct.
You can take them every day, although I would be hesitant to do so as they may keep you in a torpid state. I would recommend using them as needed, around bedtime maybe 1–2 nights a week.
Especially, if you tend to have racing thoughts when you lay down for the evening. This helps eliminate the rumination and allows you to fall asleep faster and for longer, all the while, waking up refreshed and ready to conquer the day!
Magnesium glycinate
I take magnesium glycinate every evening before bed. There are several variations of magnesium, so it is important to acquire the right magnesium for your needs.
I chose magnesium glycinate because it is a smooth muscle relaxer AND it doesn’t have any undue side effects on the gut like most magnesium tend to do.
Magnesium oxide is common, however, it tends to bring diarrhea along with it. A simple search in Google or Amazon will yield excellent results.
As an added bonus, this particular magnesium substrate also can decrease blood pressure readings.
I take it for the dual purpose. I have a strong family history of hypertension and rumination at nighttime.
Magnesium glycinate allows me to fall asleep within a half-hour in a very calm state.
As a side note- when we prescribe antihypertensive medications, we usually tell people to take them prior to bed to avoid unnecessary side effects like dizziness, lightheadedness, and fatigue.
Even more interesting, many studies have shown people with hypertension tend to have a cardiac event early in the morning (2–6 am, depending on your sources), and maintaining lower blood pressure by taking medication in the evening can help decrease those chances of a fatal event.
Again, please consult with your provider, especially if you are already on antihypertensive medications as it might produce an unsafe fall in your blood pressure if taken simultaneously.
Food for thought:)
Guided Meditation
Before you get up in arms with the term meditation- it is often not what you think. We tend to have a preconceived notion that we need to be Buddhist monks in order to achieve enlightenment with meditation.
That’s the Hollywood portrayal.
How about we focus on the realistic form of meditation and how it can help develop coping mechanisms and allow you to work through actual issues throughout the day in a positive way!
You don’t need to go to any classes. You don’t need to buy a ton of books (unless you want to). You don’t need to buy yoga pants to find your zen (again, if it floats your boat, do it).
All you need to do is go to your app store on your phone.
There are countless apps designed to help guide you through meditation ranging from novice to expert AND in the comfort/privacy of your own home.
Headspace is a personal favorite and one that I recommend to many friends and family members.
Calm is a close second and it provides many tools to help you achieve your meditation goal.
Start slow, have an open mind, and allow yourself to enjoy the process.
For example, start with one guided session for 1–2 minutes roughly 1–2 times a week and work your way up to your comfort level.
There is no right or wrong process here. Just starting is a HUGE step, plus you may surprise yourself and actually enjoy doing this before starting your day. Or, utilizing this process to help you unwind at the end of the day and find peace prior to falling asleep.
The options are truly endless and it allows for what is specific to your needs and interests.
Don’t rule it out until you have given it a fair and fighting chance.
Yoga
This is by far one of my most favorite ways to reduce stress and center myself.
Believe me, I was a HUGE skeptic about this at first and that it was for flower-loving, tree-hugging hippies.
I couldn’t have been more wrong.
Yoga has allowed me to push my body in ways I couldn’t fathom while focusing on breathing and pushing through a difficult challenge.
There is so much more to Yoga than the surface level and most people don’t give it the time it deserves.
My first time going, I was one of two guys in a class full of women and I didn't know the first thing about Yoga or the poses.
The instructor was quite welcoming, inviting, and motherly throughout the process. She helped explain the positions, helped me bend in ways that I didn’t think I could, and emphasized breathing through the pain.
Let me underline that last point. Breathing through the pain.
We have all been in less than comfortable situations. Be it mentally, physically, or emotionally.
Imagine being in a tough situation and instead of focusing on the negativity, you train your body to breathe through difficult times until they pass.
Breathing is such a critical element, and we have yet to understand the full functional aspect that it brings.
Anecdotally, I was able to lower my blood pressure by about 10–15 points and lower my heart rate by about 15 points.
This is entirely by breathing and allowing you to control your mind, instead of your mind controlling your body.
You cannot knock it until you have given it a fair chance. I thoroughly look forward to my yoga sessions as a decompression. It is so much more gratifying and rewarding than one would think at the surface.
In fact, my second time going my instructor provided a 20 minute guided meditation class after the 1 hour-long yoga class.
I was in a bad place and needed some reprieve. I figured, why not?
Well, 5 minutes in, tears were falling down my cheeks. The overwhelming emotions that came to the surface from self-realization, being honest with myself, and accepting defeat overtook me and allowed me to experience relief.
Everyone will have a different experience, but it has allowed me to grow and evolve as a person and as a professional.
Water
This last topic really needs no introduction. We are a bunch of cells thrown together and need water to support life and cellular processes.
Let me reiterate- any other beverage is NOT WATER!!
Iced tea IS NOT WATER. Soda IS NOT WATER. Coffee IS NOT WATER.
If those things were water, it would be called water! There is no substitute for water. Even if the beverage is made with water, it is not water!
Water is water! Period.
Iced tea is dehydrating due to the vasoconstrictive property of the beverage. Water is rehydrating and life-sustaining.
Am I making my point clear? (see what I did there?)
Water is essential in mental health, brain function, organ efficiency, cellular response, and so on. There is no other way to say that we need water and we just simply don’t get enough of it.
All things equal, we need at least 1 gallon of water a day. Of course, that varies based on geographical content, activity level, kidney function, etc.
Our body is a machine and water is the oil we need to keep it functioning properly. If we don’t get the oil we need, our machine starts to fail and disease processes start to develop.
I am not going to beat a dead horse here. I want the message to be clear.
Drink water!
Be strong. Be brave. Fight societal conformity and make this the life you want to live.
