Stress & Cortisol
One far overlooked aspect of training is stress. Stress comes not only from our workouts in the gym or on the field, but also from our daily lives, which include our families, friends and work. It is important to manage this stress properly because without doing so, all aspects of performance and lifestyle can be adversely affected.
Some of the more well-known causes of stress include (1) financial concerns, (2) work, (3) family life and (4) personal relationships. These are things that we talk with friends about, get advice on and sometimes seem very serious and committed to fixing. Less-known causes of stress include (1) diet, (2) personal health/illness. These stress causers should raise more concern due to the fact that they permeate and directly or indirectly affect literally EVERY other aspect of our lives. Think about it; no matter what, we must live in our bodies each and every day. The healthier we treat ourselves, the better our body will respond to stimulus (a.k.a. stress) and the more we are able to accomplish on a daily basis.
The toll that stress places on our body is dependent on the intensity of the stress, length of time we have been under that particular duress and whether or not our body has recovered from a previous bout with another type of stress. Stress can take many forms, from the mental, to the emotional, to the physical. When too much stress builds up, a few of the symptoms that present themselves in our body include stomach and digestion problems, headaches, chest pain, elevated blood pressure and less restful sleep. Research has also shown that excess stress can not only worsen certain illness effect in our body, but that it can also promote illness in the first place!
Using external substances (e.g. alcohol, tobacco, drugs) to alleviate stress is not beneficial in the long-term. These substances serve to mask the stress that continually builds upon itself over time, causing more illness and problems. There are a number of ways to safely relieve stress. In the next part of this series, we will discuss how exercise plays a role.
Whenever we are stressed, our body responds by increasing blood pressure, heart rate, awareness and respiratory rate. These functions take a lot of energy to initiate and maintain. As a result, the body should not stay in a heightened state of stress for very long, lest it fall victim to other stimulus that would bring harm.
Exercise is a natural stress reliever. Simply put, chronic aerobic/anaerobic exercise can lead to decreased resting blood pressure and heart rate. It also facilitates the release of tension in our muscles and emotions. Last but not least, exercise plays a large part in the release of endorphins, which are hormones which counteract the feeling of cortisol and make you "feel good," resulting in what is known as a "runner's high."
Nutrition is another method that can be used to relieve stress. Typically when we are stressed, the first thing that seems to go out the window are the food choices we make. Simple things like skipping breakfast, drinking soda, either not snacking enough or snacking too much on low nutrient foods lead to erratic blood sugar levels. The far reaching effects of irregular blood sugar levels (which we have discussed previously) presents itself through slower cognition and metabolism.
Skipping breakfast allows your metabolism to slow down through the lack of ingestion of fuel. Drinking soda creates a large blood sugar spike which leads to further metabolism issues when insulin gets released in large amounts. This change keeps the body from attaining homeostasis. The longer it takes to reach homeostasis, then the more difficult it is for the body to find a state of calmness from which to relieve stress.
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