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Eating and drinking against stress and anxiety

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Eating and drinking are much more than just basic needs: When used correctly, food can even combat stress and fear. However, the topic is very complex. Best of HR – Berufebilder.de®

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Simone Janson Simone JansonSimone Janson is publisherGerman Top20 blogger and Consultant for HR communication.


Stress in everyday work vs. healthy eating

Unfortunately, healthy eating is not an issue that can be packed into a few crisp tips. People are too individual for this, their needs too different. Unfortunately, this has not yet caught on enough in our healthcare system. So far, those who want to eat a healthy diet mainly have the trial and error procedure.

Everyday stress in everyday working life also has a negative impact on nutrition: they are often simply prepared with ready meals instead of taking the time to cook something healthy. A survey by the Society for Consumer Research (GfK) shows:

Optimal nutrition - a lot of material for discussion

Stress is no stranger to almost 90 percent of employees. 36 percent of respondents even state that they feel constantly stressed. This can even lead to illnesses, among other things due to malnutrition. According to the Federal Association of Company Health Insurance Funds, such health burdens already cause annual costs of 6,3 billion euros.

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But what an optimal healthy diet looks like is divided, as a look at the numerous health and food guides shows. How far you want to go with a healthy diet is up to you. My personal diet includes, for example, not using normal bread. Nevertheless, folk bread is very popular in many nutrition guides. There are reasons.

Nutrients Protein fats

Anyone who uses wholegrain products also protects the body's protein reserves. Protein as a nutrient is important for building and maintaining the muscles that are required during heavy physical work. Protein is found in cheese, meat and fish as well as in potatoes or legumes. It is best to mix animal and vegetable proteins!

But fat is also not taboo. This nutrient provides pure energy, even if it can only be mobilized relatively slowly from the body's fat deposits. It is therefore important: Fit fats are better to activate from nuts, fish or olive oil than saturated fatty acids from butter, sausage or cream. The combination of wholesome carbohydrates, high-quality protein and activating fatty acids provides fuel and building material for muscles and tendons.

Clever snacks close gaps in vital substances

Unfortunately, such nutrition rules are not always easy to implement for craftsmen who are pressed for time or work on construction sites. But even those who rely on fast food during their lunch break can supplement the missing vital substances. You can do this with an apple, a carrot or a glass of vegetable juice.

Nuts, which strengthen concentration and coordination thanks to the nerve vitamin B1 - skills that are in demand especially in commercial professions - also make a great snack. In addition, nuts score as well as the energy-giving bananas or dried apricots with plenty of minerals.

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Minerals: drink, drink, drink

Your magnesium, for example, acts like a spark plug in energy metabolism and has a key to performance. Constant replenishment of minerals is also important because the body continuously loses electrolytes through sweating during heavy physical work.

About 0,5 to 1 liter of sweat is lost every hour during intensive muscle work. Mineral water or sprayed fruit juices (3 parts mineral water, 1 part fruit juice) replace both liquid and the lost vital substances.

Water - more than just a thirst quencher

Drinking a lot is also a simple measure to counteract stress. In the GfK survey, 76 percent of 91 percent of those surveyed who drink water in the workplace give the reason for this: “It is the best thirst quencher”. “Because it's healthy” (84 percent), “So that I can balance my fluid balance” (88 percent) are other reasons.

According to the survey, 30 percent of those surveyed indicated that water was used to relieve stress. The group of “constantly or frequently stressed” is even more so (37 percent). A stress-reducing effect is therefore perceived. Because: Because of its good electrical conductivity, water optimizes the function of the nervous system. Dehydration affects brain function and thinking. Lack of fluids is pure stress for the organism.

Beware of alcohol

However, caution is advised with alcohol: alcohol can obviously support physical and mental health into old age. A study shows that those who regularly consume a good drop stay productive longer. No reason, however, to consume alcohol as a constant stimulant for your own performance at work.

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Moderate alcohol drinkers have a longer life expectancy than strict abstainers. This is the result of dozens of studies on the relationship between alcohol consumption and fatal heart disease, as reported by the GSAAM eV (German Society for Prevention and Anti-Aging Medicine) on its homepage (www.gsaam.de). Addicts should rather keep their hands off it!

Higher life expectancy thanks to alcohol?

The overall mortality rate, including all types of death, including cancer, is also significantly lower. The “experts for healthy aging” are correcting the German Nutrition Society. In the 2008 Nutrition Report, she claimed that alcohol has the greatest cancer-promoting potential and should therefore be completely avoided. That is why the GSAAM recalls Paracelsus' words: “The dose makes the poison”. With no substance this applies as much as with alcohol.

Undoubtedly correct: Manifest alcoholics or addictive should completely abstain from alcohol. However, anyone who does not belong to this group - and that is more than 90 percent of all Germans - has a clear health benefit through moderate alcohol consumption.

This is how wine works

This is especially true for wine consumption. Wine looks back on an 8.000-year-old history as one of the oldest remedies. Medieval monasteries were centers of nursing and wine production. The devastating consequences of alcohol distillation robbed the wine of its medicinal importance.

A rethink initiated the “French paradox”: In France, despite the high-fat diet, the rate of fatal heart diseases is much lower than in the USA. Red wine in particular provides beneficial effects. It contains special phyto substances from the shells and kernels. The most important substance is resveratrol.

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moderate alcohol consumption - higher health benefits?

With daily alcohol consumption ranging from about 30 to 50 grams - equivalent to about two glasses of wine - the risk of fatal heart disease is about 50 percent lower compared to abstainers. Wine polyphenols improve blood circulation, fight aggressive oxygen molecules, protect against the oxidation of LDL cholesterol and against chronic inflammatory processes, even in the brain. This not only reduces the risk of heart attack but also for Alzheimer's disease.

The Rotterdam Alzheimer study, with some 8.000 participants (the largest prospective study on Alzheimer's disease), showed that 1-3 glasses of wine reduced the risk of dementia by more than half. Moderate alcohol consumption protects not only the heart but also the brain.

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  1. Holger Froese

    Tips for a healthy breakfast: Fit for the job! #Business Commented on Twitter

  2. Tanja Handl

    Mhm, ein Artikel, der mir Appetit macht. :) Mit einem Käse-Vollkornbrötchen mit Gurken und Tomaten habe ich mir heute dann ja nicht nur einen guten, sondern einen gesunden Start in den Tag verpasst. Interessieren würde mich auch ein Artikel übers Kochen im Büro – vielleicht haben Sie dazu auch einige wertvolle Tipps? Schließlich gibt es nicht überall eine Kantine, und Take Away & Restaurantbesuche schlagen sich irgendwann zu B(a)uche.

    Best regards,

  3. Competencepartner

    Tipps für ein gesundes Frühstück: Fit in den Job!: Da meine kleine Serie über gesunde Ernährung …

  4. Kidney

    Die Aussage zu Wein kann aber auch widerlegt werden, denn in Traubensaft sind ebenfalls Polyphenole enthalten. Gern wird das mittlerweile mit “mit Antioxidantien” beworben, genauso wie Fischstäbchen nun endlich Omega-3-Fettsäuren enthalten … was sie ja vorher nie hatten. ;-)

    • Simone Janson

      Hi Rene,
      thank you for the hint. I always look forward to attentive readers who complement your expert article!

  5. Simone Janson

    Hello Marcus, thank you!
    That's why there's a question mark behind the headline. But of course you're right, in principle you have to question in each study, who has commissioned them and what is the intention behind it. Really independent studies do not exist in my opinion.
    Die Sache mit der gesundheitsfördernden Wirkung von Alkohol – in Maßen genossen . habe ich allerdings schon öfter gehört.

  6. Marcus

    But then there are also quite different statements:


    (from the BZgA). I would also be wary of such studies. Is at least to ask who has commissioned and paid the study; o)

  7. Nicole?

    Bottom up!

  8. Johanna Alber

    Hello :)
    beautifully written Blogpost, gefaellt me ​​really very well. In your magazine here, I've been reading for quite some time, and I really want to get rid of the fact that you deliver very good contributions, I really like! Many greetings!

    • Simone Janson

      Thank you. I am always happy when I know who my (faithful) readers are!

  9. Yamasa


  10. Simon Marqua

    RT @mediadonis Saufen fördert Gesundheit und Leistungsfähigkeit by @simonejanson -> #Prost

  11. Florian Wimmer

    RT @mediadonis: Saufen fördert Gesundheit und Leistungsfähigkeit by @simonejanson -> #Prost (via flylow73)

  12. wini

    RT @mediadonis: Saufen fördert Gesundheit und Leistungsfähigkeit by @simonejanson -> #Prost

  13. Alex Buchegger

    na dann …. RT @karriere_at: Hin und wieder ein Schlückchen schadet weder der Karriere noch der Gesundheit.

  14. Michael Feichtinger

    "Saufen fördert Gesundheit und Leistungsfähigkeit?" … meine worte! (via @karriere_at)

  15. karriere.at

    Every now and then a sip harms neither the career nor the health.

  16. Alexander Russ

    RT @mediadonis: Saufen fördert Gesundheit und Leistungsfähigkeit by @simonejanson -> #Prost

  17. Alma Mater

    RT @mediadonis: Saufen fördert Gesundheit und Leistungsfähigkeit by @simonejanson -> #Prost

  18. Björn Schaller

    RT @mediadonis: Saufen fördert Gesundheit und Leistungsfähigkeit by @simonejanson -> #Prost

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