I’ve been pretty darn stressed at work the past few weeks. It’s a good stress because I really like what I do, but I’ve noticed my heart rate stays high even when I leave the office (which causes me first to step back and acknowledge that my heart is often racing at the office), and that it takes me a bit to be able to focus on anything else, i.e. have meaningful conversations with my loved ones. I’ve been trying to reduce my stress when I’m home by changing my blog writing schedule, taking more walks with Maizey, reading more, and just sitting & doing nothing. And, perhaps most importantly, staying away from my computer and iPhone.
I often get content sent to me that PR reps want me to share on my blog, and I always delete them. But this one caught my eye given how I’ve been feeling lately and I thought I’d share. Even if you don’t work in a traditional sense, we all feel stress, so if you’re going through a particular stressful time in school, at home, or with personal matters, hopefully this will be helpful to you too.
5 FOODS THAT MAY CONTRIBUTE TO STRESS AT WORK
info from Keri Gans, MS, RDN, CDN, a registered dietitian/nutritionist, media personality, author of The Small Change Diet
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 16oz. or less – is OK. Black coffee and tea, for example, are not only a lot lower in sugar than most soft 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 – 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. 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 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 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. 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.
Does eating junk food with wine negate the negative effects of both? 😉
What other tips do you have for decreasing work stress? I pay special attention to my caffeine intake and switch to decaf tea (I love TJ’s red chai) when I feel my heart racing. I also keep chamomile tea at my desk for extra stressful days.
And, uh, regarding #5, do people actually drink during work hours?? Not at my job. ha!
P.S. – the winner of the Paleo Dishcrawl giveaway is Sara M! For the rest of you, here’s a $10 off coupon for the first 10 people that use it! Just enter this promo code when buying your ticket: foodiestaysfitfan10 . Hope to see you there!!