Workplace stress? You can beat it with a balanced diet

Dr. Anoop Amarnath

Stress is a condition that affects the physical, mental and emotional status of a person.Workplaces can be a stress cauldron with demanding deadlines, long work hours and screaming bosses! A nutritious and balanced diet can go a long way in managing stress at work.

What to eat
A balanced, nutritious diet that has the right mix of proteins, carbohydrates and micronutrients like vitamins and minerals is advised. There are certain foods that may specifically help mitigate stress.

a. Green leafy vegetables are rich in folic acid -a micronutrient that facilitates production of serotonin, the `feel-good' hormone. Foods containing greens are highly recommended. b. Carrots contain high amounts of the antioxidant beta carotene.

Citrus fruits like orange, lemon and mosambi are high in vitamin C. Beta carotene and vitamin C help improve the immune system that gets weakened by stress.c. Studies have shown that curcum in, a yellow compound found in turmeric is beneficial in stress.

Aren't grandmothers always right?
d. Green tea has amino acids like tryptophan that could increase the levels of anxiety-reducing hormones.

What not to eat
a. Fatty foods containing cheese are a strict no-no.
b. Coffee has caffeine which can increase stress levels in the body and lead to fast heart rates and high metabolic rates.
c. Foods with a high sugar content, like doughnuts and desi sweets, provide a transient sense of well being but sap out a lot of energy.

How to eat and when to eat
a. Avoid large portion sizesbinge eating and have frequent meals with small portion sizes.
b. Have designated “treat zones“ which are far away from your work place so as to keep comfort foods out of easy reach.
c. Carry home food and also two or three snack options from home like carrot sticks or unsalted dry fruits that you can eat between meals.
d. It is said that it takes a village to grow a child -healthy eating should be a group effort at the workplace
.

What else can you do to reduce stress at work?
a. Exercise increases serotonin lev els. Take frequent breaks and work out at your own desk if not at the gym.
b. Exposure to sunlight also increas es serotonin levels. Make it a point to go out in natural light at least twice a day during work hours.
c. Meditation is known to increase levels of dopamine. Shut your eyes for a few minutes at your desk, at least when your boss is not around! d. Always seek profes d. Always seek professional help when you feel you are unable to cope with stress.

--The writer is HoD, Internal Medicine and Geriatrics, Manipal Hospitals, Bengaluru