Living in New York, there is a strong desire for most to be successful, happy, and live healthy lives. But in the pursuit of success and dealing with the stress, pressure, and demands, our health tends to fall down the priority list causing some negative side effects.

Don’t lose hope! With simple lifestyle tweaks, we can incorporate habits to help us live healthier and see the fruits of it in our lives through more energy, better eating habits, and overall great health.

Here are two lifestyle factors that may be contributing to poor health and tips on how to manage.

1.       Sleep

We all need sleep and it is essential for our bodies to function, allowing the body and brain to rest and recover. Studies show that poor sleep contributes to an elevated risk of obesity and increased waist circumference, both of which may lead to cardiovascular issues.¹

People who do not get adequate sleep are shown to have increased food consumption without an equal increase in energy expenditure.² Further, sleep deprivation typically leads to selecting more high-calorie food choices contributing to unwanted weight gain.

Two main hormones that help to regulate appetite and satiety, leptin and ghrelin, are also affected by inadequate sleep contributing to poor food choices.³ Poor sleep also effects decision-making, mood, and concentration which can all adversely effect our daily choices surrounding food.

Getting enough quality sleep can improve negative side effects and contribute to better weight loss results. Better sleep can increase energy levels leaving you feeling refreshed and ready for some physical activity!

Keeping to a regular sleep schedule is one way to improve sleep quality. Make a nighttime routine, giving yourself plenty of time to relax and get ready for bed. Make your bedroom an inviting environment, with comfortable pillows, a soft blanket, and dark blinds or shades.

Eating too late can throw off sleep and so try to avoid sugary food, caffeinated beverages, and spicy food close to bedtime. If you like a snack before bed, choose something satiating and nutritious like a bowl of oatmeal with fruit, yogurt and granola, or nut butter and crackers.

I know it can be challenging not to bring your phone to bed, but try and keep it away from your bed and close by on a nightstand to avoid distractions that may cause stress or re-energize you, keeping you up late. Try to include a peaceful activity like reading, listening to light music, or journaling into your bedtime routine.

Incorporating sleep quality habits in your daily routine will significantly improve your nutrition choices and overall energy levels.

2.       Stress

Do you ever eat when you’re stressed and not even hungry or find yourself standing over the counter consuming large quantities of food and only realizing when it’s gone? This is a common scenario and coping mechanism for handling stress.

When we are stressed or under a lot of pressure, we tend to choose less nutritious foods or “comfort” foods that are high in refined sugar and fat. One study showed participants who experienced one or more stressor over a 24-hour period, burned 104 fewer calories than non-stressed people.₄ Another study found that experiencing a stressful event the day before eating a high fat meal can slow the body’s metabolism significantly.₅

The best way to fight stress is to be mindful of what triggers stress eating and to have some strategies on hand to combat the urge. For example, if you find yourself grabbing a sugary candy bar to fight stress, keep some healthy alternatives in your desk drawer like protein bars in your favorite flavor or dark chocolate squares. Then if you feel the urge to snack in the moment of stress, at least it will be something nourishing.

If you can take a moment to step away from the stressful situation, go take a walk. Even getting up and walking to the bathroom to allow yourself to close your eyes, take some deep breaths and calm your nerves. Have a positive life mantra, like an encouraging bible verse or truth about yourself written down on a post-it or memorized to say to yourself in the challenging moment.

Good sleep will also help you combat stress as you will feel more energized for the day and better able to handle any challenges that come your way.

What’s a healthy habit you are going to incorporate into your routine this week? Leave a comment.

References

1.       Wu, Y., Zhai, L., & Zhang, D. (2014). Sleep duration and obesity among adults: a meta-analysis of prospective studies. Sleep medicine, 15(12), 1456–1462. https://doi.org/10.1016/j.sleep.2014.07.018

2.       Grandner, M. A., Jackson, N., Gerstner, J. R., & Knutson, K. L. (2014). Sleep symptoms associated with intake of specific dietary nutrients. Journal of sleep research, 23(1), 22–34. https://doi.org/10.1111/jsr.12084

3.       Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of internal medicine, 141(11), 846–850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008

4.       Kiecolt-Glaser JK, Habash DL, Fagundes CP, Andridge R, Peng J, Malarkey WB, Belury MA. Daily stressors, past depression, and metabolic responses to high-fat meals: a novel path to obesity. Biol Psychiatry. 2015 Apr 1;77(7):653-60. doi: 10.1016/j.biopsych.2014.05.018. Epub 2014 Jul 14. PMID: 25034950; PMCID: PMC4289126.

5.       Kiecolt-Glaser JK, Habash DL, Fagundes CP, Andridge R, Peng J, Malarkey WB, Belury MA. Daily stressors, past depression, and metabolic responses to high-fat meals: a novel path to obesity. Biol Psychiatry. 2015 Apr 1;77(7):653-60. doi: 10.1016/j.biopsych.2014.05.018. Epub 2014 Jul 14. PMID: 25034950; PMCID: PMC4289126.