How to Relieve Stress for Attorneys and Legal Professionals

by Nelson Tucker

CEO, Process Service Network

No one doubts that a typical work day in the life of an attorney is stressful.  The question to be asked is, “How do I manage my workday schedule in such a way as to make it more productive and less stressful?”  The answer is simple:  Eat right to help manage stress.

 

No legal professional benefits from stress.  It can lead to other issues, including high blood pressure and depression.  “Worst of all, stress leads people make poor food choices. When you self-medicate with junk food, it can actually amplify anxiety and do more damage to your health,” says Barbara Mendez, a nutritionist in New York City.

 

Keep in mind that stress blocks the body’s ability to break down fat and we all know that extra fat is one of the major contributors to an unhealthy body.  The burden of excessive fat is the liver cannot properly filter toxins resulting in obesity, sluggishness and mental fatigue.

 

Speaking of fat, don’t be afraid of it if consumed in moderation.  Fat is an essential component of every cell in your body.  It helps you absorb fat-soluble nutrients from low-fat foods, keeps your hair healthy, and helps your brain work more efficiently.  Good fats include olive oil, parmesan and toasted nuts.
 

[“How can you compete effectively if

your mind and body are not in shape?”]
 

In order to be at your best, remain sharper, and win more cases you must be able to be at your physical and mental optimum during the workday.  How can you compete effectively if your mind and body are not in shape?  The solution, in part, is eating foods that provide you with stamina and mental intensity.

 

This is not to suggest that you go on a new diet.  On the contrary, all that is needed is to eat properly during the days you are in the office or the courtroom.

 

Healthy foods to seek out include spinach (promotes a sense of calm while increasing energy levels), salmon (nourishes the brain and promotes healthy blood flow), turkey (boosts serotonin production which eases stress), nuts (improves immune system and reduces stress), berries and citrus fruit (boosts your immune system), oatmeal (lowers blood pressure and stabilizes blood sugar) and root vegetables, such as carrots and sweet potatoes (source of vitamins and minerals).

 

Foods to avoid include those high in carbohydrates, such as bread and pastries, candy, potatoes and pizza, IF consumed alone.  Carbohydrates are the body’s preferred source of energy, but when consumed by themselves, they get turned into glucose faster and cause a spike in insulin.  The result is a blood sugar crash that only leaves you hungry for more.  If paired with a slice of cheese or some oil and vinegar on a salad, digestion is favorably slowed. 

 

Here are some tips on eating certain foods that stimulate clear thinking and productivity during the day: 

 

BREAKFAST

Begin the day right by eating foods high in protein and grains.  Good choices are oatmeal, sugar-free cereals, eggs and bacon – that’s right, I said it, “eggs and bacon.”  They may be high in cholesterol and fat but they provide the nutrients needed for a strong start to the day.

 

SNACK

Avoid excessive cups of coffee and replace with tea.  Why? Tea contains an array of flavonoids, antioxidants that protect your heart and guard against infection.  Avoid sodas, even sugar-free as they contain false stimulants. Snacks with dried fruit, fresh fruit and fruit chips provide satisfaction without the burden of extra calories and an over-filled feeling.

 

LUNCH

Focus on foods which are high in protein, such as fish (Salmon is perfect for noontime), lean meat, lentils and peanut butter.  This is especially important for women over 30 who benefit from a concentrated dose of protein in a single meal.  The key is to eat sensibly but also eat healthy foods that you enjoy.  The afternoon will be much more productive if you eat a healthy lunch.

 

DINNER

It really doesn’t matter so much what you eat for dinner as long as it is not too late in the evening.  Why?  Eating late does not allow the meal to be properly digested throughout the night and may cause you to be restless. Certain foods consumed during dinner offer additional benefits such as spinach, bok choy, green and yellow vegetables, such as squash, zucchini and peppers, sautéed in extra virgin olive oil.  Such veggies are excellent for the skin and help to prevent wrinkles while providing a sense of calmness. For some, fatty foods, alcohol, tomato sauce, citrus and chocolate can trigger heartburn and should be avoided if you have a sensitivity to them.  One glass of red wine is good for heart but overindulgence negatively affects the liver and can result in sleeplessness.

 

In summary, to have a productive day at the office, or in court, it is vital to eat a diet that provides the nutrients to be at your best. Healthy eating will result in a productive workday! 

 

 

Nelson Tucker is CEO of Process Service Network in the Los Angeles area.  His expertise is in legal support services, not nutrition.  After 35 years of working with attorneys and legal support professionals, he is keenly aware that a stress-free working environment is the key to being fully productive.  He may be reached at nelson@processnet1.com .