This year, each of us experienced extreme stress. And no matter how often we meditate (doing yoga, doing breathing exercises, saying affirmations - emphasize the necessary), the fact remains: the slightest change in the usual way of life is a serious load for the body. What can we say about his response to emergencies? It is not surprising that a month or two after the start of the pandemic, even experienced healthy lifestyle goddesses unexpectedly found a couple of extra pounds at the waist. So it’s time to think if it’s a good idea to pretend stress is for weaklings? Or is it still worth admitting that the problem has touched you and learning how to cope with it?
“Prolonged psycho-emotional overstrain puts a person into a state of chronic stress,” explains Lyudmila Seledtsova, nutritionist and nutritionist at the Aging Control clinic of aesthetic medicine. - And if you don't do anything about it, you can face unpleasant side effects. The body's first reaction is to increase cortisol levels. As a result, we become nervous, jerky, sleep and libido problems appear. In some cases, the entire steroid profile changes, since cortisol and sex hormones have one "precursor". Weight may first decrease, and then increase compensatory. Moreover, the increase is completely disproportionate to the calories consumed! And even adherence to the principles of proper nutrition does not guarantee that extra pounds will not appear. By the way, it is not uncommon for high cortisol to develop stretch marks."
As you can see, you shouldn't be surprised if your diet and exercise routine haven't changed and your volumes continue to increase. And even more so, you shouldn't give up food at all. “The diet must be balanced and adapted to withstand the effects of stressors,” explains Natalia Goncharova, President of the European Nutrition Center. - To get all the necessary nutrients - and these are proteins, vitamins of groups B, C, E and A - it is necessary to include in the diet foods rich in them: milk, liver, eggs, caviar, boiled green leafy vegetables, wheat bran. Proteins are essential for many vital processes in the body, including the formation of plasma proteins, enzymes, hormones, antibodies, chromoproteins (hemoglobin) and other biologically active compounds. At the same time, proteins of animal origin have a more pronounced effect: the acceleration of metabolism when they are taken occurs in 1.5-2 hours and continues even 6-7 hours after eating."
However, dietary adjustments are not always sufficient. After all, if the stress was prolonged, other changes took place in the body. “It is very important to check the level of such micronutrients as magnesium, calcium, iron, vitamin D, B vitamins (B12, B9), vitamin C,” recalls Konstantin Karuzin, sports doctor, neurosurgeon and co-founder of the Bioniq brand. - Increased levels of adrenaline, cortisol and some other hormones lead to narrowing of blood vessels and high blood pressure, developing inflammatory reactions of the vascular wall. Also, stress can become a starting link in the violation of lipid metabolism, which in some cases leads to atherosclerosis. Therefore, it is imperative to control the level of triglycerides in the blood."
And of course, don't forget about training. “In ancient times, in response to an external threat (say, a meeting with a beast of prey), there was a rapid mobilization of the body's resources,” recalls Natalia Goncharova.- The synthesis of cortisol increased, but this was inevitably followed by physical activity: you had to either run away or fight. Therefore, now under stress it is necessary to increase activity in order to utilize stress hormones. Especially in this sense, cardio is useful. " The bottom line is simple: listen to your body and, if it needs help and support, immediately provide it. Moreover, it is not difficult to do it at all!