Enter the Meltdown

Everyone feels the pressure during the holidays.  And with the recent economy, the added financial stress combined with friend, family, and other work obligations are enough to cause anyone to blow a gasket.  So what should you do when you feel a catastrophic meltdown coming on?

Recently I experienced a stressful situation, came dangerously close to a meltdown, but held strong thanks to some new anti-melt tips I just learned.  Now I'd like to share them with you.  Hopefully the tips can help spare you the rage and get you back on track.

What started as a great day took a sudden turn for the worst when my usually trusty computer refused to behave.  Of course, in most situations, such a glitch would be a minor annoyance, BUT with the holiday fever underway my temper reached its boiling point a lot faster than usual.  Cursing technology turned to threats of mechanical harm.  Idle threats of course....ok, well, I did throw a capped pen in the direction of my monitor...

So, you are probably asking, "what's the lesson, Nellie?  I haven't got all day!"  And here it is:

THREE GAINZful ways to avoid melting like a supermodel in desperate need of a sandwich (or a bench-monkey during a 'roid cycle):

1.  Just Breathe.

Oxygen is the primary key component in all exercise and GAINZ making activity.  While you may not realize it, frustration and anger can quickly take your breathing from GAINZ to anti-GAINZ.  Stress robs you of oxygen by causing your muscles to tighten resulting in shorter shallow breaths.

"Here's what happens: Breathing oxygenates every cell of your body, from your brain to your vital organs. Without sufficient oxygen, your body becomes more susceptible to health problems. For example, in a study published in The Lancet, cardiac patients who took 12 to 14 shallow breaths per minute (six breaths per minute is considered optimal) were more likely to have low levels of blood oxygen, which "may impair skeletal muscle and metabolic function, and lead to muscle atrophy and exercise intolerance."

In contrast, deep breathing raises levels of blood oxygen, promoting health in many ways — from stimulating the digestive process to improving fitness and mental performance." Discovery Health

Proper oxygen intake increases concentration, calms the nervous system and speeds the healing process. LiveSTRONG

Thus, GAINZ breathing is full and deep through your diaphram.



But if you don't want to be that guy lying down with a flower on your stomach; here are a few other GAINZful suggestions on ways to increase oxygen in your system.

• Work it out: Go for a run, do some jumping jacks, take up some GAINZ advice
• Strike a pose: Yoga is a great way to relax and get your breathing back to normal.
• Dance Dance Revolution: Blast your happiest music and tear the house up with your cool moves.

In sum: GAINZ makers breath deep!


2.  Take a time out.

Sometimes the best thing to do in a stressful situation is nothing.  Everyone should have a special place to go where they can get centered.  For me, its the beach.  Feeling the wind on my face and hearing the waves crashing against the beach lets me know that no matter the situation I'm facing at the moment, it will pass.

3.  Listen to Popeye and eat your Spinach!

Spinach is a great source of magnesium and magnesium may be a key component in helping your body counteract the negative effects of stress.  The National Institute of Health (NIH) found:

 Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis [2-3]. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. [1-3,4].

So, how does magnesium play into your body's reaction to stress?

According to Dr. Galland's Integrated Medicine by Leo Galland M.D., F.A.C.N:

"When stressed for any reason, the body's hormonal reponse causes an outpouring of magnesium from cells into plasma.... The effect of the sudden increase in magnesium is both energizing and calming. Magnesium is needed to burn sugar for energy; it also calms the excitation of cells produced by the stress-induced release of calcium. If there is insufficient dietary magnesium, or if there is insufficient rest in between episodes of stress, the body's magnesium stores are slowly depleted. The hormonal response to stress disintegrates. The plasma magnesium does not elevate in response to stress as it should, so that the energizing/calming effect of magnesium is not present to counter the nerve-jangling effects of adrenalin and other stress hormones. Consequently, the disorganizing effects of stress are intensified and coping is impaired. Higher blood pressure, abnormalities of your heartbeat and an increased risk of heart attacks or of angina (cardiac pain) may be one result."

"Thus, stress, whether physical (i.e. exertion, heat, cold, trauma--accidental or surgical, burns), or emotional (i.e. pain, anxiety, excitement or depression)and dyspnea as in asthma increases need for Magnesium."  NIH

So, I'm no doctor, but I admit after a few days of taking magnesium supplements, I do feel a lot calmer.  Always when adding supplements to your diet, PLEASE consult with your doctor first.  On the other hand, adding more spinach to your diet is all GAINZ.

Hopefully, this piece gave you a few ways to help you manage your stress level this holiday season.

Have a merry christmas and a very GAINZful new year!

-NG