The following is a guest post from Keri Gans.
While you may not have control over your mounting workload, you’re in
the driver’s seat when it comes to your daily diet. Making smarter food
choices can lead to a happier, healthier, more productive self. The old
adage is true: You are what you eat!
1. Foods High in Caffeine: Caffeine intake sometimes carries a
negative connotation, but as with many things, moderation is key. Small
daily doses of caffeine – try and stick to 16 oz or less – are OK.
Black coffee and tea, for example, are not only a lot lower in sugar
than most soft drinks and sports drinks; they’re also rich in
antioxidants which may help reduce the risk of certain diseases and
ultimately be beneficial to overall health. The harm in caffeine
comes with its over-consumption. In large amounts, because it’s a
powerful stimulant, caffeine can cause anxiety and loss of
concentration, in turn, leading to loss of productivity and heightened
stress on the job. Some people are more sensitive to caffeine than
others. If you feel yourself becoming jittery or irritable after
multiple caffeinated beverages, it would do best to limit your intake.
2. Sodium-Rich Foods: Though 24 percent of
the respondents in the “What’s Your Healthy?” study report wanting to
avoid unhealthy foods with more regularity, sodium-rich fries, chips,
and deli meats are still lunchtime favorites. An excess of sodium causes
the body to retain fluids, which may cause hypertension. Though
research is unclear on whether or not stress alone can result in
prolonged high blood pressure, sticking to a diet low in fat and sodium
can be best. Small changes, such as ordering a simple grilled chicken
sandwich with avocado and lots of veggies on whole wheat bread instead
of a huge sub weighed down by cheese, meat and high sodium condiments,
may help keep blood pressure down. Of course, other lifestyle changes
including regular exercise, adequate sleep, and meditation can also help
keep hypertension and stress at bay. If you’re an office-dweller, break
up your 9-to-5 with a quick walk around the block if possible, if not,
even simple stretches at your desk can be beneficial.
3. Junk Foods: While it’s fine to indulge
your cravings every now and then, if you find yourself making frequent
trips to the office vending machine, you may want to re-consider that
afternoon bag of candy. While packaged sweets and other quick-fix snacks
seem to satisfy cravings, their effect is temporary and typically
result in feelings of sluggishness and hunger. Not only do they leave
you feeling famished, most junk foods are simple carbohydrates void of
protein, fiber, vitamins and minerals, the same dietary essentials which
assist the body in regulating stress levels. We also know that frequent
consumption of high-calorie, high-fat foods can lead to weight gain
that can bring a whole slew of health issues – such as, obesity,
diabetes, and heart disease. So instead of a visit to the vending
machine, bring a healthy snack
to work with you that could keep your body energized, such as a low-fat
plain yogurt with berries, raw veggies and hummus, or an apple with
natural peanut butter.
4. Fatty Foods: Research will support that
eating a fatty meal may heighten the unhealthy effects of stress on the
heart, like raising blood pressure. When we think of fatty foods, pizza,
fried chicken and mashed potatoes, most likely come to mind first; but
we may also be consuming lots of fat in other types of foods we don’t
think of. For example, if you are consuming a large amount of 100% whole
fat dairy (such as cheese, yogurt, milk) daily you may also need to be
concerned. Instead of pouring full-fat cream in your daily cup of joe or
drowning your cereal in full-fat milk, try 1% low-fat or nonfat milk
for starters or try alternatives like almond or soy milk. It may take
awhile to adapt to the new taste, but starting your day with a
heart-healthy beverage is worth the switch.
5. Alcohol: Even if your alcohol intake
doesn’t match Don Draper’s on the job, studies show that it’s the light
or light-to-moderate drinkers who cause more problems than their
heavy-drinking counterparts, and the reason is their hangovers.
Hangovers may kill your chance at productivity and subsequently increase
your stress. Partaking in a glass of wine or beer at a business lunch
also may not benefit you. Though 37 percent of the respondents in the
“What’s Your Healthy?” study report drinking less alcohol than they did
five years ago, many of us still imbibe regularly, and sometimes, while
in the presence of colleagues. While your intention may be to take the
edge off, you may be surprised to learn that your choice of beverage is
actually having the opposite effect. While it may lower our inhibitions,
reaction time and sense of judgment, research shows that alcohol also
stimulates the release of cortisol, also known as the body’s “stress
hormone.” When you’re on the clock, stick to sparkling water or another
non-alcoholic alternative.
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