Stress Symptom: YOU'RE TOO TENSE
You're sitting at your computer and suddenly you realize your shoulders are near your ears and your jaw is clenched. It's natural for muscles to tighten up, but if you start running immediately after a tough day, you might strain something — especially an area that's already weak or vulnerable. "Stress can cause changes in the body that may most adversely affect areas that are not working at their optimum potential, such as an old injury with resultant scar tissue or reduced flexibility," says Larry Frieder, a Boulder, Colorado, chiropractic sports physician.THE SOLUTION
Improve your flexibility and strength — especially in those weak, injury-susceptible spots. Plus, strength and flexibility workouts encourage you to listen to your body. During a massage, stretching session, or weight workout, you might notice that your left hamstring is tighter or weaker than your right one, for instance. Working to resolve that issue now could save you the grief of physical therapy later.
Stress Symptom: YOU'RE EATING POORLY
When you don't have the time or energy to cook, some people end up in the drive-thru, while others skip meals. Either way, your diet suffers. What's more, the healthy nutrients you are eating aren't getting fully absorbed. "Blood rushes away from the stomach when we're stressed, which leads to less digestive enzyme production and weaker digestion," says Craig David, a certified fitness nutrition specialist. "Poor digestion can also lead to poor nutrient absorption, which can lead to a loss of lean muscle tissue."
THE SOLUTION
Eating small, frequent mini-meals that include a lean protein, complex carbohydrate, and monounsaturated fat (like almond butter on whole-wheat toast or guacamole and carrot sticks) helps stabilize your blood sugar. This will keep your metabolism and digestive tract humming and will make it easier to resist unhealthy snacks.
Try Vitamin B-rich foods to trigger serotonin, a calming brain chemical.
FRESH START
While the rush of endorphins you get from exercise can be the perfect antidote to stress, running when you're really wound up can lead to more problems. Here's how to loosen up before you lace up and after you're done.
JUST BREATHE
Calm your nervous system and press the "reset" button by focusing on your breath. Close your eyes, and imagine the air moving deeper into your belly with each inhale and pushing more air out on each exhale.
WARM UP
To combat stress-induced tightness, start off with a five-minute walk. Gradually pick up the pace.
VISUALIZE A FUN RUN
Conjure up an image of the last time you smiled when you were running and do everything you can to mimic that run.
COOL DOWN
Try this 10-minute yoga routine to boost your flexibility and help prevent injuries.
FEEL BETTER
Frazzled? While lying in bed, take your pulse. Get up, and take it again in two minutes. If your heart rate is 10 beats per minute or more faster, run easy today.