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Reparer din stress med mindre træning og mere mad

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Vidste du, at stress forværres af for meget træning og for lidt mad? Når du overforbruger din krops ressourcer, så du ender i minus, vil den nemlig ofte reagere med smerter, stress og træthed. Bliv klogere på at træne, så du sætter ind på din krops konto frem for at blive med at tømme den.

 

Af Anna Bogdanova, annabogdanova.dk
Artiklen blev bragt i magasinet sund-forskning – august/september 2018

 

Jeg har selv været der. For ti år siden gik jeg ned med stress. Jeg havde mange deadlines på mit arbejde, jeg sov for lidt, og jeg holdt mig selv kørende med energidrikke, kaffe og cola light. Men en dag, da jeg skulle ud ad døren, brød jeg sammen i gråd. Jeg tog på, havde væske i kroppen, var glemsom, spiste for meget, led af voldsom PMS. I det næste halvandet år forsøgte jeg at reparere min krop med alt det, jeg kendte til, med masser af træning og sund mad. Men jeg kunne ikke. Jeg tudede, hvis jeg rørte ved en vægtstang. Det var startskuddet til, at jeg uddannede mig videre inden for bl.a. hormoner, fysiologi og stresspsykologi. Og det mundede ud i de træningsmetoder, jeg i dag underviser andre kvinder i. Men hvorfor virkede det ikke? Det med at spise sund mad og træne en masse timer i fitnesscenteret, når nu det ofte er det, man råder folk med stress til at gøre?

 

Overforbrug fører til overbelastning
Fordi man forsøger at trække på ressourcer, som kroppen p.t. ikke har. Ligesom med økonomi – hvis du bliver ved med at trække penge ud af kontoen uden at sætte ind, vil du få overtræk, og det vil have konsekvenser som fx forringet fordøjelse, vægtøgning, træthed, fryseture og et dårligere immunforsvar.

I fase 1 har du stadig råd til udsving, for du har en buffer at trække på. Du skal bare sørge for at holde den ved lige.

I fase 2, en reaktion på kortvarig stress, er du gået i minus (overtræk på kontoen), men du kan stadig gå tilbage til plus og genskabe din buffer ved at mindske dine udgifter og sætte ekstra ind i en periode.

I fase 3 har du oparbejdet gæld, og der løber renter på. Gælden vokser eksponentielt, så det er vigtigt at få vendt udviklingen mod nul og plus igen.

I fase 4 er din krop gået i betalingsstandsning. Din hjerne har indefrosset dine midler, og den er nødt til at sikre sig, at der er nok til at overleve, så du har næsten ingen midler til dit løbende forbrug (det gælder fx immunforsvar og reproduktion) og slæber dig rundt. Det siger jo sig selv, at det ikke kan blive ved med at gå! Din primære opgave er derfor at gøre hjernen tryg igen, så den åbner for kontoen og lader dig sætte ind på den igen.

 

Mindre træning, mere mad
Men hvad gør man så, hvis man er i fase 3 eller 4? Hårdt ramt af stress? Jeg fandt ud af, at i stedet for at skrue op for træning og ned for kalorier, måtte jeg gøre det modsatte – spise mere og spise flere kulhydrater. Og skrue ned for træningen – på en time varmede jeg op med flows i 40 minutter og trænede i 20 minutter.

Det var min vej tilbage og har været vejen for de mange tusinder af kvinder, der siden har været igennem mine forløb. Det handler om at få en fornemmelse for, hvornår du skal skrue op og ned for de krav, du stiller til din krop. Sagt med de økonomiske termer: Kun at bruge det, der står på din konto. Det vigtigste er at styre langt uden om ”træn mere og spis mindre”-devisen, for den tager ikke hensyn til, at det er livsvigtigt både at holde på og genopbygge muskelmassen, som vi taber med alderen, ved inaktivitet og i perioder med stress. Det er jo musklerne, der forbrænder fedt og kulhydrater og former din krop.

Er du gået helt ned og kan ingenting, vil jeg anbefale at starte med blide, neurologiske flows, hvor du arbejder med sanserne, øjnene, vejrtrækningen, vagusnerven, duftsansen. Det er en lille indsats, men den hjælper dit system med at blive mindre sensitiv over for stressfaktorer – og det er den bedste investering i en stressfri og sund krop.

Tilmeld dig (helt gratis) på smertefrikrop.dk, hvor du både kan forudbestille bogen, læse uddrag af den, før den udkommer og se videoer af nogle af de forskellige flows.


Vil du blive klogere på, hvordan DU kan reparere din krop, kan du tilmelde dig mit nyhedsbrev på annabogdanova.dk og få et gratis minikursus om at reparere din forbrænding, din figur og dit forhold til mad.

 

Om Anna Bogdanova

Anna Bogdanova er personlig træner, coach, underviser og forfatter til de to bestsellere “Skyhøj forbrænding” og “Veldrejet” – og kvinden bag online træningsskolen Annas Baldebiks. Anna har en hjernebaseret tilgang til forandringsprocesser og kropstransformation. Hun hjælper, sammen med sit team af 30 superdygtige coaches, kvinder til en stærk, stressfri og mere veldrejet krop og et afslappet og naturligt forhold til mad og træning. Anna er bl.a uddannet ernæringscoach med speciale i sports- og træningsernæring, uddannet stresscoach hos Majken Matzau, certificeret hos Precision Nutrition og som bevægelsesspecialist hos Z-Health Performance, der er en længerevarende uddannelse inden for anvendt neurologi og smertefri bevægelse. Du kan stille spørgsmål til Anne på anna.bogdanova@sund-forskning.dk

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