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.
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.
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.
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.
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.
More knowledge - PDF download, eCourse on demand or personal advice
Offline download: Download this text as PDF - Read usage rights, Because we do not automatically submit the title of this text for privacy reasons: When buying in "interests" the title register if support is needed. After buying text exclusively Download at this URL (please save). Or for a little more directly an entire book or eCourse with this text buy, read on.
Read customer feedback and buy a book on this topic at a discount: Do you like this text and want to read more information about it? Buy the right book including this text, buy it here in two languages, as a member even with a 20 percent discount. Would you like to take a look at the book first? You can do this by previewing the book look at and then purchase on the book page.
German edition: ISBN 9783965962224
English version: ISBN 9783965962231 (Translation notice)
Your eCourse on Demand: Choose your personal eCourse on this or another desired topic, As a PDF download. Up to 30 lessons with each 4 learning task + final lesson. Please enter the title under "interests". Alternatively, we are happy to put together your course for you or offer you a personal regular eMailCourse including supervision and certificate - all further information!
Consultant packages: You want to increase your reach or address applicants as an employer? For these and other topics we offer special Consultant packages (overview) - For example, a personal phone call (price is per hour).