Why Do Muscles Stop Growing When We’re Nervous?

Why do muscles stop growing when we are nervous?

When we are nervous, the adrenal glands secrete cortisol, the stress hormone. It helps mobilize energy and direct it to vital processes. From a survival standpoint, this is useful: the body gets quick access to glucose, increases the heart rate, and suppresses processes that are not important at the moment. But for muscle growth, this is a critical factor.

To quickly obtain amino acids, the body begins to break down protein, primarily muscle protein. At the same time, cortisol inhibits the synthesis of new protein, reduces testosterone and growth hormone levels, increases inflammation, and interferes with normal sleep. All this prevents muscle growth, and with prolonged stress, muscles begin to shrink altogether.

How to change your lifestyle so that your muscles start growing again?

To avoid this vicious circle, it is important to build a lifestyle so that the body gets enough time and resources to recover. This is what is important to pay attention to.

1. Healthy sleep. You need to sleep seven to nine hours in complete darkness, preferably going to bed and getting up at the same time. An hour before bed, you should give up gadgets: the light from screens suppresses the production of melatonin, which means it disrupts falling asleep and the depth of sleep.
2. The right training regime. You shouldn’t work “to the point of exhaustion” every day. It’s best to alternate strength and recovery days, include stretching, yoga or light cardio in the program. This helps maintain tone, but not overload the nervous system and muscles.
3. Nutrition. Muscles will not grow without sufficient protein, but other elements are also important: magnesium reduces the excitability of the nervous system, omega-3 fatty acids reduce inflammation, vitamin D is involved in the production of hormones. Try to get as many nutrients from food as possible. You should resort to the use of dietary supplements only after consulting a doctor.
4. Mental hygiene. It is necessary to limit the flow of news and time on social networks, minimize communication with toxic people. It is useful to introduce small “islands of silence” during the day: a walk without a phone, reading, breathing exercises.
5. Tracking your condition. Even without special gadgets, you can assess the level of recovery by the quality of sleep, morning well-being, desire to train and overall tone.

5 Tips for Those Who Are Stressed

Of course, it is very difficult to completely avoid stress. There are situations when it is completely impossible to remain calm. If stress does overtake you, it is important to quickly switch your body to recovery mode.

1. Breathing practices. For example, the 4-7-8 method (inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds) or “square” breathing (each breathing phase lasts four seconds). These exercises reduce cortisol levels and calm the nervous system.
2. Light physical activity. Walking, stretching, yoga or swimming – all of these help relieve muscle tension. This activity will be even more beneficial if you do it in a quiet and calm place.
3. Meditation or mindfulness. Such practices give the brain the opportunity to “reboot”. One of the short practices that allows you to feel yourself in the moment and let go of anxiety is “5-4-3-2-1”. You need to name five objects that you see, four sounds that you hear, three smells that you feel, two tactile sensations and one taste.
4. A warm shower or bath.  Relaxes muscles and activates the parasympathetic system.
5. Communication. Pleasant communication triggers the production of oxytocin, which naturally reduces stress levels.

Muscle growth is a balance between stress and recovery. You can train according to the best program and eat according to the ideal diet, but without stress control there will be no progress. The ability to slow down in time and let the body recover is the same training, only for the nervous system.