We all have our understanding of how our lifestyle impacts our health. But, is that really the full picture?
In today's fast-paced, career-focused world, we often make a few mistakes while trying to juggle work and life. Let's explore some significant habits that might be affecting your waistline.
1. People-Pleasing Eating
Lavish meals have become a staple in corporate culture, often disguised as team-building or client meetings. Even if you're not particularly hungry, you might find yourself snacking on high-calorie options. Researchers have identified that workplace stress can lead to overeating as a maladaptive coping strategy, contributing to weight gain over time[1]. Next time you're in this situation, why not opt for lean salads or high-fiber snacks that fill you up without the extra calories?
2. Mindful Eating
Being aware of what you eat is crucial. Many of us are health-conscious during breakfast and lunch, but by evening, exhaustion takes over, leading to unhealthy fast food binges. The stress of the day can contribute to this behavior, as chronic stress is known to disrupt the regulatory effects of the hypothalamic-pituitary-adrenal (HPA) axis on appetite control, often resulting in increased cravings for palatable foods[5]. Stay aware of your body's needs and make it a habit to carry healthy snacks to avoid those unhealthy cravings.
3. Ambiance Matters
The environment where you eat can significantly influence portion sizes. Studies suggest that dim lighting can lead to overeating, while cooler room temperatures can also affect appetite regulation[3]. Try to enjoy your meals in well-lit, comfortable settings to help control your intake.
4. Erratic Working Hours
An irregular work schedule can disrupt your lifestyle. If you're constantly working late or starting early, you might find yourself skipping workouts to catch up on sleep. This can throw off your hormones and leave you feeling hungrier. Research has shown that frequent exposure to stress can increase allostatic load, leading to dysregulation of appetite and energy homeostasis[4]. Incorporate physical activity whenever you can, like taking the stairs or squeezing in a quick walk to keep your muscles active.
5. Not Drinking Enough Water
This can be a serious issue when considering weight gain. When we're busy at work, we often forget to drink water for long stretches, opting instead for caffeine. Dehydration can significantly impact hunger levels and energy, and excessive caffeine intake may exacerbate this issue, leading to a cycle of increased hunger and poor food choices[2]. Keep a water bottle handy and make a point to drink regularly.
6. Stress Eating
Stress is a common aspect of both personal and professional lives, leading to higher cortisol levels in the body. This hormone can trigger those pesky hunger pangs, prompting you to reach for more food. Establishing a proper sleep routine can help counteract this, and learning effective stress management techniques can significantly reduce stress-induced eating behaviors[2]. If you're facing challenges with your health or weight, you might consider an online doctor consultation. With the help of an AI doctor, you can get tailored advice. So, why not chat with a doctor online to explore your options?
References:
- Bridget Murphy, Niyati Parekh, Dorice L Vieira, Joyce A O'Connor. A systematic review of randomized controlled trials examining workplace wellness interventions.. PubMed. 2022.
- Rebecca R Klatzkin, Allie Baldassaro, Saniya Rashid. Physiological responses to acute stress and the drive to eat: The impact of perceived life stress.. PubMed. 2019.
- Jason Bini, Lisa Parikh, Cheryl Lacadie, Janice J Hwang, Saloni Shah, Samuel B Rosenberg, Dongju Seo, Katherine Lam, Muhammad Hamza, Renata Belfort De Aguiar, Todd Constable, Robert S Sherwin, Rajita Sinha, Ania M Jastreboff. Stress-level glucocorticoids increase fasting hunger and decrease cerebral blood flow in regions regulating eating.. PubMed. 2022.
- Armghan H Ans, Ibrar Anjum, Vaibhav Satija, Awaisha Inayat, Zain Asghar, Imran Akram, Bishesh Shrestha. Neurohormonal Regulation of Appetite and its Relationship with Stress: A Mini Literature Review.. PubMed. 2018.
- Rebecca R Klatzkin, Allie Baldassaro, Ellery Hayden. The impact of chronic stress on the predictors of acute stress-induced eating in women.. PubMed. 2018.