Circle of Responsibility

e.g. Organic Food

It’s 8:00 a.m., you’re late and you down two cups of coffee just to wake up. You just need enough energy to make it through a couple of projects. Of course you are also booked with social and family responsibilities. Sound familiar?

 

For working professionals in particular, stress is on the rise. It has been estimated that 75-90% of all visits to primary care physicians are for stress-related problems (1).  Stress has an impact on diet, sleep patterns and activity level all of which affect health. Chronic stress has been linked to serious health problems like:

 

• Heart disease

• Stroke

• Decreased immune function

• Gastrointestinal problems

• Headaches and muscular pain

• Insomnia

• Sexual dysfunction

• Loss of memory

• Irritability

• Tension (2)

 

Appetite, food preferences and even cravings can be affected by your emotions including those brought on by stress. During times of stress, balance with food is often first to suffer. In reality, eating a balanced diet will help you weather the stress by energizing your body and keeping your immune system ready for action. Choosing a variety of whole grains, fruits, vegetables and lean meats is a great way to combat the effects of stress.  In addition, making time to have regular meals (especially breakfast) and snacks is important to provide your body with energy.

 

But how do you resist the urge to turn to your "comfort foods"…ice cream, mashed potatoes and gravy, home-cooked desserts or whatever soothes your palate? Good news, you don’t have to resist, but do try to become more aware of why and how much of these foods you eat. Loading up on high fat, high sugar or high calorie foods can be comforting in times of stress, but relying on these too much can leave you feeling drained because you are not getting the nutrients that you need.

 

In times of stress do you turn to caffeine and sugar? Although these ingredients may seem to help you cope with stress, think about the bigger picture.

 

Caffeine is a mild central nervous system stimulant thus, many people use it for a "boost of energy" to start the day or get through a long night. Still very controversial, caffeine has been studied for its connection to cancer, heart disease, fibrocystic breast disease, birth defects, and attention deficit disorder. However, few studies have been able to link caffeine to any problems beyond dehydration, anxiety and insomnia which can certainly drag you down during crunch time!

 

If you experience any negative symptoms because of caffeine intake you might want to consider cutting back--but do it gradually. Going cold turkey may cause withdrawal headaches.  According to the National Institutes of Health, moderate caffeine intake (about 250 mg or three 8 ounce cups per day) is not associated with any health risk.  However, excessive caffeine intake can lead to rapid heart rate, restlessness, anxiety, nausea and vomiting (3).

 

To keep your caffeine intake in check:

 

• Try mixing half regular and half decaffeinated coffee. Gradually move to decaffeinated or use regular for one cup and choose decaffeinated for any additional coffee during the day.

 

• Brew tea for a shorter time. A tea bag in water for 1 minute will have half the caffeine of tea brewed for 3 minutes.

 

• If you sip all day long out of habit…keep water handy as a substitute. Beware of some of the "designer" waters…some actually have added caffeine.

 

• Check your soft drinks. Although colas tend to have caffeine, color is not always an indicator of caffeine content. Check the ingredient list of your beverages to make sure caffeine is not an additive.

 

Sugar is a form of carbohydrate that converts very quickly to blood glucose which is the energy used to fuel the cells of our body. Sugars come in many forms including table sugar, honey, corn syrup, pancake syrup, brown sugar, molasses, jam, jelly, and turbinado sugar. It is a common misperception that some sugars are more nutritious than others, but surprisingly they all nourish the body in the same way...providing about 16 calories per teaspoon but very few, if any, nutrients.

 

During stressful times, many people find they are apt to skip meals. When they do get hungry, it is easy to reach for the "quick energy" sugar provides. Although sugar rapidly raises your blood glucose (and gives you energy), it falls just as quickly and can leave you feeling tired and sluggish.  Therefore, sugar should not be considered a long lasting source of energy.

 

Sugar in moderation is part of a healthy diet but for long lasting energy and the best nutritional value.

• Get your "carbs" from whole grain foods

Choose more complex carbohydrates such as whole grains, breads and pastas, brown rice and beans for longer lasting energy.

• Go for the sweet flavor of fruit or fruit juice

Unlike many other sugars, fructose or fruit sugar also comes packaged with other nutrients such as vitamins A and C as well as folic acid, potassium and fiber.

• Go light with added sugars on cereals, French toast or pancakes

Use just a sprinkle of sugar when you need it or try some cinnamon and fruit as an alternative.

• Control calories with trade-offs

Have dessert at lunch and opt for fruit at dinner.

 

Keep in mind stress is a normal part of life. You are not going to be able to escape stress but with some attention to your diet, exercise and planning …you CAN manage stress!

 

Ways to manage your stress

Simplify

Consider all the things you do and decide what you can do without. Chances are you are over-committed and saying "no" to just one or two things could reduce your stress level.

 

Take control

Prioritize your schedule and decide what parts of your life are most important and which parts need less attention. Set realistic goals by turning your focus to what you can do instead of feeling guilty over what you do not have time to do. Relax and get enough rest

Make time to slow down…even if it’s just a few minutes. Close your eyes, watch a sunset or take a few deep breaths. Try to get seven to eight hours of sleep each night.

 

Eat a balanced diet

Eating well gives you energy and boosts your immune system. You may be tempted to skip meals when you are busy but eating, even on the run, is important. Eating habits can really make or break your ability to handle stress: heavy, fat-laden lunches make for lethargic afternoons and caffeine and sugar can put your energy cycle on a roller coaster ride.

 

Share your feelings

Laughing and talking with others allows you to vent and reduce stress. Laughing has also been shown to reduce pain and improve immune function.

 

Shake it up with activity

Regular activity is good for emotional as well as physical health. Any type of activity can reduce stress, improve sleep and improve mood by allowing your body to release endorphins that reduce anxiety (4).  Aim for 30 minutes of activity each day. It doesn’t even have to be at one time. Short bouts of activity add up.