You Don't Have To Write A Novel
OR
Get Into Shape During The Pandemic.
Over the last month we have been reminded that unlike Shakespeare who wrote King Lear during his time in quarantine, we don’t have to write a novel during shelter from home orders. While many have leaned away from being ultra-productive, some have substituted “novel writing” for getting into shape.
Many have taken on the agenda to lose weight and/or embark on an exercise regimen during quarantine. This notion is further supported by a flocking of instagram diet tips, memes that threaten weight gain and virtual exercise classes urging us to “get moving”.
In an effort to disengage from the trauma of COVID-19 we are susceptible to believing we must DO something while we shelter. Some get this as a message to create unrealistic weight or fitness goals.
Don’t get me wrong, there is value in going out for a walk between meetings, a bike ride with your children, roommate or significant other, walking your dog or taking a yoga class to destress from after watching the news. But - let me be clear - this is not Summer vacation. We are in the middle of the most threatening global pandemic this planet has seen in decades. We need to make room for what this means to our nervous system.
Our nervous system has three aspects to it, the sympathetic, parasympathetic and enteric systems. The sympathetic nervous system engages when the body feels threatened. You may be familiar with the “fight, flight or freeze” response that our body shifts into under peril.
The parasympathetic is the calming part of the nervous system. When the sympathetic nervous system is overloaded, the parasympathetic response does not function properly. We can only access it when we lower the sympathetic nervous activity enough for the parasympathetic to engage. When we can do this our bodies can tolerate anxiety, fear and unknown without overwhelming our entire being.
The enteric nervous system, residing in our gut responds to both sympathetic and parasympathetic via the brain. When we are activated we feel it in our gut. When we are calm we can pull from its source of intuition.
What does this have to do with the desire to lose 15 pounds or work on a six-pack while we shelter? More than may be evident.
It is safe to say that to some degree we are all in a sympathetic nervous response. During heightened activation our brains produce an oversupply of the stress hormone Cortisol. For some the body will manifest this phenomenon as feeling unsafe, anxious, scared, or worried. Others feel frozen, exhausted, disconnected or distracted. It may be difficult to fall or stay asleep or you may be having disturbing dreams.
While the above reactions are the norm, the fight mode may manifest as thoughts of getting into shape to fight off the enemy. In some cases, flight mode may create desire to get smaller (losing weight) to hide from perceived danger. Either way, what’s important is to know these thoughts and feelings are generated from a feeling of danger, not a feeling of wellbeing.
Now let’s layer on what happens to the nervous system if you start a diet or excessively working out while in this state. Cutting calories and excluding macronutrients from your diet such as fat or carbohydrates stresses a body out even more. Adding in intense cardiovascular workouts exacerbates the process. Now the body is pumping out even more Cortisol, putting us deeper into sympathetic overdrive. Feeling more anxious, our instinct is to grasp at something that will help you feel in control. This becomes a vicious cycle for many.
But there is another factor making it even more challenging.
When our bodies have too much Cortisol our brain wants to move it back into balance. It does this with chemical Serotonin that helps us feel calm and happy.
Our body counteracts Cortisol production by demanding more Serotonin. How does it do that? With carbohydrates. So, while you’re trying to diet and run 5 miles your body will turn on an intense craving for carbs, sugar and sweets. Some may overeat. Some may binge. Others will notice a sharp decrease in energy.
Either way, in times of stress, it is not wise to diet or exercise with the goal to lose weight or change how you look. Your body will push against your pandemic health goals and it will feel futile to keep trying. Now you are not just anxious you are frustrated, angry and disappointed with your body for not being able to “manage COVID-19”.
We can work with our bodies and not against them. Here are some things you can do to care for your activated body.
Find movement that turns on the parasympathetic. A gentle stretch, yoga, a leisurely walk or even a bike ride can help calm your system. Instead of getting your body revved up, think about how to regulate it instead!
Make room for comfort eating. It is a fact that when stress hormones are increased our natural reaction is to eat a little bit more. This may come as some extra noshing at night, craving comfort foods or a hankering for sweets. If we make some room for this we may see it satisfies the body and helps it feel better.
Find other ways to care for your body. I cannot stress enough the pure fact our body needs us during this time. Whether we are aware or not, we are all managing more stress in each moment. A soothing bath, a deep breath, some aromatherapy in your diffuser, listening to a symphony. Whatever makes you zen out do it more often than not!
Prepare to be tired! I have heard many times over the last few weeks that people are confused about why they are so tired when they “aren't doing anything”. Let’s manage this myth! We are doing A LOT. Our entire body, towns, cities, states, countries - the world - are working overtime to rewire themselves. We are doing this at all levels of existence to not only manage a crisis but to learn new ways of doing things. We will feel drained and may need more sleep.
The bottom line: Please hold your compassion for your body during the Coronavirus Crisis. It needs you to listen and take care of it. Our nervous system is on high alert. It needs you to be gentle and yielding with it. Integrated Eating wishes you health and peace.