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3 personal training sessions for $140 (that's 15% off)

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contact Becca at becca.sandahl@gmail.com

STRESS Part 2- Handling the Mind/Body Connection

Get Cortisol Levels Back Down to Normal

Many of you have requested the solution to lessening some of that unwanted belly fat. Remembering that stress, cortisol, and belly fat are connected (see previous post), the key to managing cortisol overexposure is to manage the stress itself. When this happens, cortisol is lowered in the bloodstream so the body can return to its normal functioning and be freed from responding as if it were in a fight or flight situation (remember you are not really being chased by a bear, and especially not all the time!)

The Power of Relaxation

One of the greatest ways to manage stress is through relaxation. It can come in many forms such as guided imagery, meditation or prayer, good old “R&R”, proper sleep hygiene, etc. People often say they don’t have enough time to relax. I argue that relaxation is often more of a state of mind than the state of our daily schedule. When the mind is able to relax, so is the body and its hormone response to stress. Luann Sandahl, who happens to be my mother-in-law, is a talented therapist who adds insight into two major ways to create relaxation with the mind.

Breathing

“When stressed the speed of our breathing increases and becomes more shallow. Try breathing fast and shallow for a moment. You get light headed! That gives us an idea how quickly a change in breathing can change our physical situation. When we take control of our breathing by taking deep, abdominal breaths we are signaling to our brain that the situation is not as bad as it thinks. A very simple way to start is by taking deep breaths on a count of 1,2,3 as we inhale 1,2,3,4,5,6 as we exhale. (Note: you are not holding your breath. The idea is to exhale for twice as long as you inhale.) This is especially effective if we breathe deeply, using our diaphragm. One way to see if you are breathing deeply enough is to rest your hand over your belly button and try to move your hand outward when you breathe in.”

Thinking

“When our brain perceives a stressful situation it shuts down higher level thinking and goes into emergency mode. It starts scanning for exit strategies and self-defense plans. Imagine the last time you had an argument with someone. Now check the muscles in your shoulders and neck. Just imagining an argument will often cause our body to begin tensing up to defend itself! That is an example of how thoughts can change our physical situation.

When we take control of our thoughts by imagining pleasant things we are signaling to our brain that we are okay. One of the most popular ways to do this is to imagine your favorite part of your favorite vacation. Close your eyes and really get lost in the moment. What were you seeing, smelling, and feeling? Was there a beautiful sunset to look at, the smell of the beach, and the feeling of sand beneath your toes? The more senses you can imagine the better. Were you sipping a fruit drink and hearing the sound of seagulls calling? Once you get an image locked into your mind, come back to it every time you want to take a time out from stress.”

Conclusion

Unfortunately I can’t promise that just because you learn to relax your belly fat will instantly disappear, but in combination with proper diet and regular exercise your body will relearn how to properly store and distribute fat. A healthy lifestyle helps the body deal with stress in the first place. As an exercise physiologist and personal trainer, I believe exercise is of course another powerful stress management technique.

For further reading I highly suggest you check out the following link from the New York Times:

http://well.blogs.nytimes.com/2009/11/18/phys-ed-why-exercise-makes-you-less-anxious/?em