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5 Nutrition and Wellness Tips for Teachers


As the daughter of an educator, I’ve been able to have a bird’s eye view of the nutrition difficulties of teachers. Teachers are overworked and overstressed, leading to difficulties with nutrition and overall wellness,

said Sarah Bridge, a nutritionist at First State Health & Wellness‘s Middletown location.

In many professions and in life in general, it can seem like the system is stacked against us, but there are still things teachers especially can do to promote wellness, even in the middle of a hectic profession. Sarah offers the following tips to help teachers stay healthy and well:

1.Make sure you’re staying properly hydrated.

Hydration is the cornerstone of wellness. Without water, we cannot survive. Without the optimal amount, we can experience a myriad of symptoms such as fatigue, headaches, body aches, and brain fog. Carrying large water bottles can save you trips to the water cooler and can help you keep track of how much water you’re consuming throughout the day.

Drinking water before and after school is also a great way to make sure you’re getting in some hydration before and after the craziness of the day. Try setting yourself reminders on your phone, or creating “cues” such as consuming water between class changes. On average, women should consume 80 oz of water per day and men, 100 oz.

2.Practice stress reduction and support your adrenals with nutrition.

We all know we are a stressed-out society, but stress reduction is often last on the average person’s to-do list. We know we should manage our stress, but it often gets pushed aside by other matters. In reality, constant stress can lead to cortisol dysregulation and adrenal fatigue, further leading to stubborn weight gain, hair loss, hair thinning, and quicker aging.

Practicing stress reduction techniques such as deep breathing, acupuncture, massage, and exercise as well as consuming foods rich in lean protein and unsaturated fats (olive oil, avocados, fatty fish, nuts, seeds) can help support the adrenal glands.

3.Keep healthy snacks at your desk.

Finding time to pop a quick snack if you’re hungry during the day can help curb cravings, and keep blood sugar levels stable. Keeping healthy snacks such as mixed nuts, seeds, trail mix, a simple protein shake (low in added sugar), or homemade protein energy bites (check out the many recipes online) can provide a quick snack to keep you energized between classes.

4.Make sure your lunches consist of all 3 macronutrients (carbs, fats, and protein).

As much as diet plans like to demonize particular food groups, the reality is that all three macronutrients serve a specific purpose, most of which is fueling our bodies in a way that we won’t feel hungry 30 minutes after we eat.

Carbohydrates provide our bodies with the energy our body prefers to metabolize, while fats and proteins help to sustain us for longer periods of time, while also promoting optimal brain and muscle health. Focusing on lean meats and unsaturated fat sources will provide the most health beneficial nutrients.

5.Involve the class.

Struggling to find time for things like stress reduction or water intake throughout the day? Involve your students! Depending on how young the children are, you can make it a fun class project to focus on wellness and hydration. At the end of each lesson, dedicate a few minutes for a water break or a quick breathing exercise. You and your class will thank you.

If you’re looking for more personalized nutrition, contact Sarah today!

First State Health and Wellness
103 Patriot Dr. St 105
Middletown, DE 19709

Phone: 302-828-0048 [Free 15 min exploratory calls available]

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