Our everyday lives are often characterised by stress. One meeting follows the next, deadlines put us under pressure and to-do lists seem endless. Unfortunately, what quickly becomes a minor matter is nutrition.
A: The feeling of hunger is suppressed by stress. We eat far too little and sometimes skip main meals. As a result, the body goes into overdrive and reduces its oxygen intake. This is noticeable in a lack of energy in everyday life. The level of concentration decreases, and it becomes more and more difficult to get the day started in the morning.
In addition, you don't get all the nutrients you need, and your body starts to break down proteins in this state of emergency. Since protein is an important building material, this can have different consequences. Sleep problems and sudden food intolerances are the most common ones.
B: Often meals are regularly eaten, but because they have to be quick, no value is placed on quality. Fast food is a regular part of the diet and sweets are often eaten in between meals. Body fat increases, and in most cases this is accompanied by a poorer fitness level and a poorer sense of well-being.
The following tips will help you counteract these problems:
- Don't forget your breakfast. In the morning, your storages are empty and carbohydrate intake is favoured by the hormonal situation. A muesli with flakes, natural yoghurt and fruit is the right way to go.
- Include healthy snacks such as nuts, fruits or wholemeal crackers. This way you don't run the risk of getting ravenous and you can take a short break at work. The higher the stress, the more important snacks become.
- Eat unprocessed food as often as possible. Planning is half the battle. If you know what you are going to cook when you go shopping for the week, you will already have the food at home and the whole process will be much easier. If you can't cook your lunch in advance, make a conscious choice of what you eat in the canteen or restaurant.
- Eat vegetables or fruits 5 times a day, and if possible in different colours. Chances are you'll be getting enough vitamins and phytochemicals for your body.
- Reflect on your hungry feeling in the evening. If you find yourself constantly scooping up more at dinner or reaching for something sweet or salty after a meal, you haven't eaten enough during the day. The solution is obvious: make sure your meals are well distributed and include snacks in between. If you are very hungry in the evening, you need to increase your calorie intake throughout the day, the easiest way to do this is by eating snacks.
- And last but not least, counteract the stress of everyday life. Take breaks, take time for yourself, go for regular walks and do anything else that helps you relieve stress. The lower the stress, the easier it will be to implement these tips.
References
If you are interested in a personal nutrition coaching, please contact better-you. With the promo code "VIABZ" you also benefit from a partnership discount of 50 CHF when booking a package.
Good luck with the implementation!
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