Wellness Tips for Workaholics

There’s nothing wrong with loving your job. But if you spend most of your time at the office, chances are your health will get short shrift. Researchers at Kansas State University looked at workaholics who logged 50-plus hours a week at work and found that they skipped more meals, had worse diets and more mood problems than people who worked less. If cutting back your hours isn’t an option (or you simply don’t want to), try these 6 ways to eat and live healthfully, no matter how time-crunched you are.

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1. Keep healthy foods at arms’ reach.

Instead of a dish of candy on your desk, try a basket of apples or trail mix: When people were seated at tables with a bowl of apple slices or carrots, they were much more likely to munch on the fruits and vegetables than if the snacks were 6 feet away, according to research from St. Bonaventure University. In fact, research author Gregory Privitera, Ph.D., did a follow-up study and found that people even chose produce over salty, crunchy popcorn if the fruit and veggies were closer. Some of the best snacks to have on hand during the workday are a mix of protein plus produce or whole grains, says nutritionist Elisa Zied, author of the upcoming book, “Younger Next Week.” “This combination of protein and fiber is filling, helps steady blood sugar and provides many other key nutrients to help your body and brain perform optimally.” Some of her favorite picks: dried fruit mixed with nuts and whole grain cereal (1 tablespoon each), 10 to 15 whole grain chips with fresh fruit and yogurt.

2. Drink lots of water.

Sure, the hydration will do you good, but for those of us with office jobs, the best thing about guzzling H2O is that it forces you to get up from your desk and walk to the bathroom several times a day. The truth is, sitting for too long can kill you. “When you’re inactive, your metabolism glacierizes,” says Pamela Peeke, M.D., assistant clinical professor of medicine at the University of Maryland and author of “Body for Life for Women.” “You cool down, important enzyme systems slow down significantly, and this leaves you with an inability to efficiently process blood glucose and cholesterol. Thus, blood sugar and lipids rise.” In fact, a study in the Archives of Internal Medicine found that people who sat for 11 hours a day were 40 percent more likely to die in the next three years compared to those who were on their tush for less than four hours. Obviously, finding every excuse you can to stand up and move is worth it.

3. Put a nature scene on the desktop of your computer…

…or just hang a picture of a beautiful natural scene, such as one from your last beach vacation or the panoramic view after you reached the end of your hike, in your office. Piles of studies have found that being out in nature can slash stress and even speed healing after surgery, but some research also suggests that simply looking at pictures of nature can boost energy and vitality. “Research shows that connecting with nature in any way soothes you and brings the stress hormone cortisol down to a more functional level,” says Dr. Peeke. “There is a deeply spiritual element, which is a humbling moment, when we see the grandeur and majesty of nature and realize the small part we play.”

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4. Treat yourself to a daily piece of dark chocolate.

You may think of candy as a big, fat no-no, but study has confirmed that indulging in dark chocolate—which is naturally high in healthy flavonoids—every day can help your heart. In one 2012 study out of San Diego State University, people who ate about an ounce and a half of dark chocolate (with 70 percent cocoa) daily for two weeks had lower levels of bad cholesterol and higher good cholesterol than those who nibbled on white chocolate, which contains zero cocoa. Another study, this one out of the University of Adelaide in Australia, found that dark chocolate may help reduce blood pressure.

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5. Walk anywhere and everywhere you can.

Walk to work, if you can, or at the very least walk while running errands around your neighborhood. “Walking 15 minutes a day, especially if you do it briskly, stokes your metabolic fire and allows you to sustain better heart fitness,” says Peeke. In fact, a Harvard study found that walking just 15 minutes a day, five days a week made men less likely to die of any cause over the next five years.

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6. Do some deep breathing or a mini meditation.

You’ve probably heard before about how good meditation is for your mind and body—research suggests that mindfulness meditation soothes stress and improves your brain’s ability to pay attention. But you may not know just how fast and easy meditation can be: “No matter where you are, just become more aware of your breath as you inhale and exhale,” says Peeke. “Say ‘I am breathing in. I am breathing out.’ By doing so you become aware of your body. You then become more present.” Do it for two minutes, five, or 10—whatever you can manage—your body will thank you for it.

Source: youbeauty.com

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