The past few weeks I have been on the road to recovery from a minor shoulder injury. My recovery has included deep tissue massages, scaling down on upper body training and gaining a better understanding of how our muscles work in conjunction with each other. Diet is also key in recovery and lately my diet has been less than par, I won't lie. But, as a punishment, I'm totally feeling the wrath of it and not just in my gut. It boggles my mind how the nagging health issues and symptoms I had before I went paleo creep up on me so fast when I cheat. Headaches, moodiness, bloating, stomach ache, sleep disturbances, lack of appetite... the list could literally go on. I'll end it there because well, none of those things ever make anyone feel strong (mentally and physically) or pretty.
Anyway, like the average person, I used to tackle these issues with the wrong type of thinking. Saw multiple doctors, drank a shit ton of pepto bismal, popped a couple ibuprofen, ate some disgusting comfort foods and BAM!... no results. And then like a dummy, I would repeat the cycle of ingesting over-the-counter drugs because that's what the commercials told me to do. That was until I went paleo. Paleo, being a change in lifestyle, not ONLY diet, helped me to cleanse my body of the yuckiness so I could start fresh and give it the right amount of attention it needed. I discovered that all I had to do was just listen. Imagine that!
I find it interesting that the moment I start slacking and ignoring my body, a friend in the paleo community blogs about it. Ok, ok... it wasn't about ME specifically, but the post hit home regardless.
Mark's Daily Apple posted this little bit, reminding me how to listen .When in doubt, just let your body tell you how your food, sleep and training are benefiting/hurting you.
Listening to Your Body
by Mark Sisson
Question: what does your body feel like right now?
Go ahead. Take an inventory. From the toes to the head, what’s going on
in there at the present moment? How’s your back? How’s your stomach?
Your head? How about muscles? Your energy level and mood? Is your
thinking clear this morning? Good and bad, what signals are you getting?
Beyond the here and now, what’s your body been trying to tell you
lately? Any changes since beginning the Challenge? Most important of all
perhaps – are you accustomed to listening to what your body has to say?
Everything about our culture, it seems, discourages us from doing
just that. From the commercials insisting we don’t need to put up with
that headache to the glorification of binge drinking, taking a body’s
hint isn’t exactly at the top of most people’s list of talents or
priorities. Why live with that pesky fever when you can simply beat it
back with 1000 milligrams of extra strength head-in-the-sand?
Indigestion from eating that second Big Mac today? Try some Pepcid AC.
Think about it. People bring a kind of pride to pushing through the
pain (and I’m not just talking about childbirth or weightlifting here).
People go into work sick as dogs (my personal favorite). They knowingly
ignore with the clear physiological effects of
chronic stress.
They eat a diet for much or all of their lifetime that leaves them
sluggish and overweight. It’s only when serious illness hits that we sit
up and take notice. (Ironically, sometimes serious illness teaches us
how to listen to our bodies, to discover how symptoms – however subtle –
can be a crucial barometer for larger issues.)
The body has – and shares – its own brand of wisdom. We’d do well to heed its cues before it smacks us over the head with a club.
Too often, of course, we surrender the power that comes from reading
and knowing our bodies. We unthinkingly relinquish it to doctors and
other practitioners, either because we genuinely believe that theirs is
the only substantive opinion or because we don’t really want to take
responsibility for our health. Owning your well-being is an unofficial
but essential Primal principle. Appreciating your ability to listen to
your body’s signals follows from it.
In yesterday’s post, I wrote about
the potential (and fun) of self-experimentation.
You’re your very own guinea pig. (Oh, the possibilities…) Ultimately,
however, the crux of self-experimentation is self-assessment – physical
assessment to be exact. A glucose monitor can be a handy tool. A heart
rate monitor is a good gadget to have. A notebook and pen (or Word
document) might be an even better set of instruments, however. (It all
depends upon an open and perceptive mind of course.) I’ll venture to say
that your body will tell you in its own way what the machine displays.
By all means, take advantage of technology, but use it to help hone your
own
perception. What does a certain heart rate feel like? What sensations creep up when your glucose hits a certain number?
What does a headache mean? A backache? What precipitates foggy thinking or acid reflux? What confers a sense of lightness after lunch or a
good night’s sleep? What choices seem to contribute to or prevent that infamous
midafternoon slump?
Think about all the sensations that your body can produce – positive
and negative: fatigue, foggy thinking, dizziness, digestive issues,
rapid breathing or heart beat, skin flare-ups, back pain or general
achiness, stiffness, stuffy nose, neck tension, dry eyes, constipation,
dry mouth, headache – and the balanced, comfortable opposites of those
symptoms like a clear head, steady energy, effective digestion, relaxed
muscles, and regular bowel movements. (Don’t underestimate the
gratification and importance of
a good poop.)
Genuine health of course isn’t just the absence of obvious negative
symptoms as it’s often thought of. Living a life in line with its
genetic expectations goes a long way toward deciphering the softer
signs. For example, lots of folks tell me it was only after
going Primal
that they were able to pinpoint food allergies or underlying chronic
conditions. Going Primal finally allowed them to perceive the subtler
signals that had previously been blocked out by bigger noise of a SAD,
inflammation-promoting, digestion-busting diet, chronic cardio, or
consistent lack of sleep. Most of us have had this experience on some
level.
Going Primal reveals long-term disruption we didn’t even
know existed until we had the experience of living without its sources
and subsequent misery.
To complement your self-experimentation or just enhance your
Challenge success, learn to hone your perception skills with regular practice and keen assessment.
- Keep a reminder with you. Psychologists often
advise clients to keep a stone or other object in their pocket or on
their wrist as a reminder to assess their well-being periodically during
the day.
- Stop a few times a day – a few consistent times and any time you feel a peak or valley on the horizon. Put your hand on your heart if you need an added gesture
to get into the spirit of the exercise. Take an inventory of every
part, but don’t just look for the bad or use the “okay” as the measuring
stick for good. Identify what sensations are associated with real
vitality (e.g. relaxed shoulders, soft eye expression, a bright feeling
in your upper body).
- Record the negative and positive feelings you observe. Think
about what’s going on in the present moment. Where are you are? What
kind of interactions and activities have filled this part of the day?
What have you eaten in the last one to two hours? When was the last time
you were outside? How does this compare to how you felt yesterday at
this same time?
- Compare the sensations and connections to your self-experimentation project. Are
you onto something? Write it down, and see if similar conditions the
next day produce the same sensations or if changed circumstances
interrupt the pattern.
- Think about where you’re at in your self-experimentation or Challenge transition. If you’ve chosen to overhaul your diet and finally ditch grains and sugar this week, the fatigue you may be feeling is possibly the low carb flu. If your goal has been to ratchet up your exercise but you’ve been overdoing it or not allowing for adequate recovery time, you might need to give yourself a rest period. The truth might be found in both the details and the big picture.
- Get in the habit of thinking through your physical sensation.
Give the body its due as part of the intellect. Like all animals, we
apprehend and interpret our environment bodily as well as abstractly.
Ask the body in whatever manner of speaking you’re into, what do you
need now? Movement? A nap? Some fresh air or sunlight? An extra layer of clothing? Maybe just a good laugh?
- Whatever you undertake in response, take time to read the subsequent signals. What’s
changed? What happened to the old sensations? What new ones do you
notice? Are parts of you affected that weren’t before? Maybe you didn’t
notice any mental fogginess before, but now you realize how much clearer
and sharper your thinking is after a brisk walk or a few minutes of play. Relish and repeat.
