5 dietary tips to help eliminate the weight gain caused by workplace stress

Stress is the biggest invisible killer that affects workers' health! On the eve of May Day, a survey by the Council of Labor Affairs found that more than 60% of workers in the country suffer from "excessive stress." Nutritionists point out that excessive stress can easily lead to stress-induced obesity. The most fundamental way to relieve workplace stress obesity is to eat three meals at regular times and in regular amounts. If you are troubled by "excessive stress", it is recommended to increase your intake of antioxidant vitamins to relieve stress.

Outpatient observations found that most domestic workers eat out, and their high-fat and heavy-tasting eating habits result in a high intake of high-fat foods. (Photography by Huang Zhiwen)

Wang Zinan, a nutritionist at Dalin Tzu Chi Hospital, pointed out that excessive stress can easily cause abnormal hormone secretion in the body, resulting in "stress-induced obesity." According to statistics from the National Health Bureau, about 50% of men and 20% of women in the workplace are overweight or obese. Workers who eat out all the time often have irregular eating patterns in order to meet deadlines, which may lead to chronic diseases in the long run.

Observations at the special nutrition consultation clinic also found that most domestic workers eat out, and their high-fat and heavy-tasting eating habits result in a high intake of high-fat foods, which deposits fat in the blood vessel walls and increases the risk of cardiovascular disease. In addition, dishes with too much salt can easily cause blood pressure to rise and make people more tense. Therefore, it is recommended that low-fat dishes such as steaming, stewing, grilling or cold dishes should be used to reduce high-fat intake.

Nutritionist Wang Zinan (pictured) pointed out that the most fundamental way to eat to resist stress in the workplace is to eat three meals at regular times and in regular amounts, and to take in adequate calories and nutrients. (Photo courtesy of Dalin Tzu Chi Hospital)

"5 tips for relieving stress and weight loss":

1. Increase antioxidant vitamins: Stress can affect the immune system. Timely supplementation with nutrients such as antioxidant vitamins C and E, carotene, zinc, etc. can effectively enhance immunity. Foods containing vitamin C include oranges, kiwi fruit, spinach, etc.; foods containing vitamin E include eggs, soybeans, nuts, brown rice, etc.

2. Make whole grains your staple food: Whole grains are rich in fiber and B vitamins. In addition to increasing satiety and providing a stable blood sugar level to maintain physical strength and clear thinking, they can also replenish the B vitamins that are over-consumed due to stress. Therefore, you can choose 1/3 of the daily staple food to replace refined grains with whole grains such as germ rice, brown rice, coix seed, wheat germ, etc.

3. Complex carbohydrates: They can make it easier for tryptophan to enter the brain and stabilize blood sugar. Just eat more oats, brown rice, and buckwheat. Studies have also shown that eating 1.5 grams of omega-3 fatty acids a day can reduce the inflammatory factors produced by the human body when under stress. Foods rich in omega-3 fatty acids include saury, herring, and flax seeds.

4. Reduce tea and coffee intake: Drinking a lot of these refreshing drinks will cause gastrointestinal burden, cause bone calcium loss, and even affect sleep quality. Over time, fatigue will be doubled, causing work efficiency to deteriorate. Therefore, it is recommended to drink at least 1500cc to 2000cc of water every day to promote metabolism. When choosing drinks, you should also pay attention to the ingredient labels and adhere to the principle of "eliminating the three evils". The ingredients should remove spices, pigments and preservatives so that you can drink safely and healthily.

5. Skim milk helps you relax: To relax your tense nerves at work, you can drink about 250cc to 400cc of low-fat or skim milk every day, which is about 3 to 5 tablespoons of milk powder. The calcium in the milk can help regulate muscle contraction and relax nerves. People who are lactose intolerant can choose low-fat and sugar-free fermented milk or dairy products, while vegans can choose kelp and soy products.