In the UK employees work more hours than in any other country in the European Union. So it is unsurprising to learn that full-time employees consume 60% of their daily intake during working hours. However, factors such as stress, fatigue, limited break times, and unrealistic deadlines contribute to employees making unhealthy dietary choices.
What is stress?
Stress is how you respond when you feel threatened or under pressure. A bit of stress can motivate you, inspire you to perform better and feel more energised. But when you experience chronic stress, it can wear you out. Stress can affect both your physical and mental health.
How are eating and stress connected?
Stress directly impacts the part of the brain responsible for regulating your impulses and decision-making, resulting in poor management of your behaviours, such as eating.
In addition, when you are stressed, you release a hormone called cortisol which increases your cravings for highly palatable foods such as pastries, cakes, chocolate, or crisps. You want “comfort” foods that are high in calories, sugar, fat, and salt. Sorry, but you are unlikely to crave carrots when you are having a stressful time. Unfortunately, stress can also increase the risk of developing emotional overeating.
That is why understanding how you might use food as a coping strategy with stress is very important as this behaviour can result in unnecessary weight gain, and in the long term can affect both your physical and mental health.
How do you manage stress with nutrition?
Mindful Eating
When we eat we are on autopilot mode, which is the same as dressing, washing up, or driving. That is why when you get the impulse to eat “comfort” foods, you might just act on it without thinking. To improve this behaviour, practice ‘mindful’ eating. What it means is being fully aware of your emotions, thoughts, and how your body feels. Focusing on your senses such as taste, smell, or sound can be very helpful in reducing ‘mindless’ eating.
Healthy Snacks
It is important to plan and prepare in advance for what is yet to come. If this is not done, you are more likely to go for quick fixes and whatever is nearby, which often might not be the healthiest option. So what can you do about it? Try to have healthy options available within easy reach. For example, have some healthy snacks in your car (if you are stuck in traffic while traveling between clients). Keep some nourishing snacks in your bag, drawer, or office fridge so when you have that urge to eat something while at work, that snack will be your first choice.
When you look for a healthy snack, consider something rich in fibre and protein.
Here are some options:
- Fresh or dried fruit with nuts
- Veggies and hummus
- Homemade energy balls
- Cheese strings and nuts
Don't forget, that portion control matters too.
Healthy Diet
Following a healthy balanced diet is an important element to maintain good health but it can also provide you with energy to cope with stressful events. Omega-3 fats which you will find in oily fish (e.g. mackerel, tuna, herring, and sardines) and vegetables can help to regulate cortisol levels. To ensure you eat oily fish, and vegetables and meet your other nutrition goals, plan your meals ahead. If you are not sure how to do that, I suggest starting with one of the meal-planning templates which you can easily find online.
Gut Health
And don't forget about your gut health. We referred to our gut as our second brain, they are both in constant communication with each other. If your gut health suffers, that means your mental wellbeing will suffer too. It is recommended you eat a variety of foods (our gut loves diversity), aim to eat plenty of fruit and vegetables, beans and legumes, and eat more probiotic and prebiotic foods. Probiotics – healthy live bacteria– you will find in fermented foods such as yoghurt, kimchi, or sauerkraut. Prebiotics that feed existing healthy bacteria can be found in plant-based foods such as nuts, garlic, chickpeas, or oats.
What do you think of the different ways you can manage stress with nutrition? Is there anything that you have found particularly interesting and are planning to put into practice? If so, let me know.
Also, if you are struggling with nutrition, do reach out. I would love to support you with your challenges.