Stop the stress! Changing eating, sleeping habits can help

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QUANTICO, VA, UNITED STATES

09.01.2017

Story by Valerie OBerry 

Marine Corps Base Quantico

In August Semper Fit Dietitian Lauren King discussed the relationship between food, sleep and stress with active duty military members and their families as well as retired military and Department of Defense civilian employees.
“The brain is the number one organ in the body and if the brain is not functioning properly it can result in extreme irritability and stress,” King said. “Everyone knows they need to manage their stress and take care of their bodies; however, unhealthy habits often inhibit many from being fully operational.”
Nutrition is the key contributing factor, King believes, which systematically begins stress.
According to the American Psychological Association (APA) research shows the connection between stress and food as people tend to eat high-calorie, high-fat foods during periods of stress and as a result store more fat opposed to when they feel relaxed.
The APA found 38 percent of adults admit they have unhealthy eating habits, which results in stress, with 30 percent of adults admitting to skipping meals and 27 percent of adults claiming the habit is a vice related to combat stress.
While the majority of these adults who skip meals due to stress claim a lack of appetite a smaller minority claim they did not have the time.
King believes Marines and civilians often consume unhealthy foods during the work day due to the lack of preparation for the day ahead.
“Like any machine that needs the right energy to perform, the body needs the good quality proteins, carbohydrates and hydration to operate efficiently,” King said. “If the body is not treated properly it can wreak havoc on the body’s ability to conduct its normal routines.”
The APA found that after most adults partake in unhealthy food habits approximately half of adults admit to feeling disappointed in themselves, feeling bad about their bodies and feeling sluggish or lazy. And those who skip meals attest to similar effects.
According to King, proper energy can be achieved through the day by avoiding the vending machine and choosing to bring apples with peanut butter or whole wheat crackers with cream cheese to snack on at work.
“By eating the right foods people on base can get a lot more work accomplished and will have the proper energy to sustain them throughout the day,” King said.
However, the adverse effect of a poor diet can result in many things from heart disease to high blood pressure and dehydration to obesity.
But, King believes that most of the severe effects such as heart disease and high blood pressure may develop over time, where more immediately, proper rest can be severely impacted by a poor diet.
“One stressor that many can relate to is the inability to focus on work when hungry, thus setting people up for longer hours of work than normal,” King said. “If people are taking work home with them or worried about the work they did not finish the prior day then they are probably not getting the seven-to-eight hours of sleep recommended each night.”
King said the brain is like a computer as it needs proper rest to reset itself and work more efficiently the next day.
The APA cited a study conducted by the National Science Foundation which revealed approximately 40 million Americans suffer from more than 70 different sleep disorders, with 60 percent of adults admitting to having sleep problems a few nights a week or more.
In the same study, 40 percent of adults admitted to experiencing daytime sleepiness, which interfered with their daily activities a few days each month, with 20 percent reporting problem sleepiness a few days a week or more.
APA found the average adult gets less than seven hours of sleep with 80 percent of adults admitting their sleep was poor and unsatisfactory. Another 43 percent admitted to stress causing them to lie awake at night.
The APA study also found 37 percent of adults report fatigue or feeling tired because of stress with many adults reporting negative consequences from not getting enough sleep, including many feeling sluggish, lazy, irritable and having trouble concentrating due to a lack of motivation to take care of their responsibilities.
Where many find solace in coffee, as more than 2 billion people enjoy a cup every morning, King believes that this may not be the answer.
“Caffeine can be a healthy way to start the day, but in moderation,” King said “If you don’t get enough sleep caffeine can be an inhibitor as people tend to depend on it more, thus creating a reliance on it.”
According to King, by not eating well and drinking too much caffeine, these tendencies can cause severe damage to the body and deplete it of energy.
A study conducted by the Food and Drug Administration (FDA) found drinking coffee can present similar tendencies to that of a stimulating drug where oftentimes the brain tries to prepare itself to combat the effects.
This is why if someone drinks coffee every morning, their brain receives cues when the smell or sight of coffee is present. The brain believes a caffeine intake is coming and will start making the body more tired and less alert to preemptively cancel out the effects. As a result, the person begins to feel less of the actual effects of the coffee and get sleepier. Without additional caffeine they will only become more irritable, stressed and tired. However, excess caffeine can interfere with sleep and trigger dehydration, which can zap energy and cause headaches, rapid heartbeat and irritable digestive systems.
So as eyes weigh heavy and stomachs hunger across base, it is important to bear in mind, there are no substitutes for what the body needs to properly perform and achieve mission readiness.
For nutrition counseling contact Semper Fit at 703 784-3780 or for information about the upcoming Warrior Stress Management Seminars contact 703- 784-2570 or visit www.quantico.usmc-mccs.org/semper-fit.
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• Date Taken: 09.01.2017
• Date Posted: 09.14.2017 16:10
• Story ID: 248307
• Location: QUANTICO, VA, US