We all feel stressed at times – demanding career, too much work and never enough time! Although not uncommon, stress can impair your immune system increasing your chances of becoming sick. It also tends to make us over or under-eat. Below are six nutrition tips to cope with stress at work and avoid over-eating (or under-eating):
Healthy eating is not about strict dietary limitations and depriving yourself of the foods you love. Rather, it’s about developing a healthy lifestyle you can stick to (not just a few weeks or until you’ve reached your target weight) that makes you feel great, have more energy and stabilize your mood. They keys are variety and moderation. Enjoy a variety of colorful fruits and veggies, whole grain carbohydrates, low-fat dairy products, lean meats and plant-based proteins like beans, chickpeas, lentils, nuts and seeds every day.
Give your metabolism a jump-start in the morning and help yourself and your brain feel more energized by having a healthy breakfast.
Omega 3’s help with brain activity! Sources include fatty fish like salmon, mackerel and sardines, nuts and seeds like walnuts and ground flax seeds, avocados and plant-based oils like olive oil.
Coffee can never replace a good night’s sleep! Sleep helps keep your immune system healthy and brain functioning productively. Caffeine helps you stay alert but it can intensify stress, so drink no more than 3 cups of caffeinated drinks a day.
Keep a water bottle at your desk or sip on herbal tea throughout the day. It will help keep you energized and awake. Here are ways to keep you hydrated throughout the day.
Staying active is possibly the best stress remedy. Activity naturally de-stresses you and enhances mental function. Aim for 30 minutes of physical activity each day. This could be divided into three separate 10 minute bouts of walking, jogging, dancing, playing with your children, gardening or even cleaning and not necessarily structured exercise!
