ACHIEVING PEAK ENERGY
AND REDUCED STRESS
A Guide for the
21st Century Workplace
ACHIEVING PEAK ENERGY
AND REDUCED STRESS
A Guide for the 21st Century Workplace
Business and industry are faced with an energy and stress crisis some 40 years in the making. A confluence of personal choices and work culture practices has produced unprecedented workplace stress and a drain on personal energy that must be
reversed if organizations are to achieve sustainable health and productivity. And while the current global recession intensifies the challenges, when the economy does turn up,
stress will remain high and energy low — unless organizations provide the
tools to educate and inspire employees at all levels to take control. It won’t
be easy.
Individual habits ingrained over years or decades are hard to change.
And longstanding formal or informal policies that contribute to anything
but a health culture — inactivity, poor food choices, a skewed sense of
work/life balance, and ignoring the larger issue of purpose or meaning —
make the challenges even greater.
This paper is a guide for organizations that are serious about reversing
soaring stress levels and putting employees in position to regain energy. The
goal: enabling employees to perform their best at work, with the physical
and mental stamina to pursue personal interests outside of work. We detail
specific actions individuals can take and the organization can support —
backed by 55+ studies — to achieve peak energy while minimizing stress.
1
Peak Energy/Reduced Stress
Impact on Health
and Productivity
Low energy and high stress among employees can be devastating
to the bottom line. Employees who aren’t functioning at their best
can have considerable decreases in productivity. This is especially
true for employees with high stress.3
Stress is our body’s response to a given event or situation, and
it can be positive or negative. What is stressful for one person isn’t
necessarily stressful for the next, but too much can wreak havoc.
Stress Impact
Healthcare costs for employees
with high stress levels are nearly
50% higher than for those who
report low stress.1
Stress-related
problems precipitate
an estimated 75%-90%
of all doctor visits.2
In addition to sapping energy, regular high stress creates
increased risk for physical and mental concerns, including:
Depression/anxiety4
n Difficulty concentrating
n Digestive problems5
n Headaches
n High blood pressure
n High heart rate
n
Job dissatisfaction
n Low morale
n Short temper
n Sleep disturbances
n Type 2 diabetes
n Upset stomach.2
n
Many of the chronic diseases that account for about 70%
of all healthcare costs6 result from the same poor lifestyle habits
that feed stress and deplete energy.
The good news is that simple changes can mean dramatic
improvements. The result: lower healthcare costs and employees
who have more energy as well as less stress, for higher productivity.
The primary areas for improvement follow, with a focus on specific
advantages and disadvantages, as shown in numerous studies.
Copyright ©2009 Health Enhancement Systems
2
Lifestyle
Improvements
for Decreasing Stress
and Increasing Energy
Exercise
n Boosts
energy levels. After 6 weeks of exercise,
participants experience a 20% increase in energy
and a 65% decrease in fatigue.9
n Reduces
blood pressure. Physical activity can lower
blood pressure levels at rest and during typically
stressful situations. The positive effect increases
with weight loss.10
n Improves
mood and decreases fatigue. After an
8-week exercise program, participants have less
fatigue and better moods (including improved vigor as
well as decreased depression and tension).11
n Lowers
mortality. Physically active study participants
show a 32% lower risk of all causes of death
compared to inactive participants.12
n Enhances
sleep quantity and quality. After a regular
exercise program, participants awake fewer times,
have deeper sleep, and feel more rested.13
Morning Workouts
The Cost of Inactivity
In a Minnesota study, 1.5 million
participants accrued an additional
$86.3 million in healthcare
expenditures due to lack of
physical activity.7
30 Minutes
A model developed to determine
the best amount of exercise
for 40-80 year olds concludes
that 30 minutes a day, 6 days/
week reduces the risk of sudden
cardiac death and provides
health benefits.8
3
Peak Energy/Reduced Stress
While few studies on AM exercise have been conducted,
many individuals report being more consistent with
physical activity, getting better sleep, and feeling
energized for the day. Exercising first thing can make
it easier to commit to a regular routine, before other
responsibilities get in the way.
Other benefits also are reported. In Zero Hour, a
program among high school freshmen, reading and
comprehension rose 17% in those exercising before
school, compared to a 10.7% increase in students with
typical schedules.14
Regular Work Breaks
The human body goes through cycles of differing
alertness levels. These cycles vary by person, but can
range from 75-125 minutes.15 Taking breaks during the
day when experiencing a cycle’s low energy levels can
help the body recover, while improving performance.16
Not getting up and moving around also increases your
risk of developing venous clots.17
Nutrition
Of the 10 leading causes of death, 4 are associated with
not eating a proper diet. Resulting decreased productivity
and medical expenses for heart disease, stroke, some
cancers, and type 2 diabetes cost the US over $200
billion each year.18
Structured Planning/Goal Setting
n
Encourages good nutrition. A study of military
personnel who wanted to improve eating habits
included a Goal-Setting/Goal Attainment (GSGA)
group who learned about setting goals, getting fit,
and developing skills; a Goal-Setting (GS) group who
received information only about setting goals; and a
control group who received no information. In the
GSGA group, 84% improved their diets, compared to
64% of the GS group and only 37% of the control
group.27
n
Decreases depression symptoms. When used as
therapy, a focus on goals produces declines in all
depression measures, with the mean decreasing to a
level associated with remission.28
Meal Timing — Breakfast
n
Matches energy needs. Our energy expenditure
increases after each meal, with the largest increase in
the morning and the smallest at night.19 So, when you
eat more of your calories earlier in the day, you burn
more off.
n
Decreases calorie intake throughout the day. Those
who eat breakfast consume fewer overall calories and
impulse snacks as well as less fat compared to those
who skip breakfast.20
n
Increases alertness. People who have a high-fiber,
complex carbohydrate-rich breakfast feel fuller and
more alert throughout the morning.21 Eating breakfast
also can enhance memory.22
n
Controls weight. Those who have breakfast maintain
lower body mass indexes compared to those who don’t
eat breakfast.23
Social Connections
n
Increases overall health. Frequent contact with friends
is linked to having complete health (optimal physical
and mental health, including 1 or no chronic conditions
and consistent energy levels).29
n
Boosts feelings of happiness. Those who are more
connected with others in their social network, directly
or indirectly, are more likely to be happier, in the short
and long term.30
Vegetables, Whole Grains, Fruit
n
Manages appetite. Grain fiber is shown to reduce
appetite and lower food intake.24
n
Lowers risk of heart disease. Each daily serving of
vegetables or fruit results in a 4% risk reduction for
heart disease. The largest effect came from green leafy
vegetables and produce rich in vitamin C.25
Water
n
Reduces calorie intake. Drinking water before a meal
decreases calories consumed by 13% in overweight
and obese older adults.26
Balance
Active Relaxation
n
Reduces stress and anxiety; changes hunger trends.
Performing a 20-minute muscle relaxation exercise can
reduce stress, anxiety, fatigue, anger, and depression.
Participants in this study also ate more in the morning
and less at night.31
n
Lessens pain. Relaxation techniques can decrease pain
intensity as well as pain-related distress and increase
perceived control over pain.32
Copyright ©2009 Health Enhancement Systems
4
Lifestyle Improvements continued…
Related Activities
Purpose
Having a sense of meaning or purpose is associated
with higher quality of life.33
Personal Mission Statement
n
Increases life satisfaction. Having important life
goals is associated with increased purpose in life
(satisfaction in daily activities, feeling useful).34
Meditation
n
Supports mental health. Meditation practice can
decrease mood disturbance and stress levels as
well as anxiety, anger, and confusion, while
enhancing well-being and quality of life.35,36 It has
also been shown to promote a sense of peace,
relaxation, health awareness, self-care concern,
self-management, responsibility, and giving.37
n
Decreases medical costs. A similar study found
that a meditation program leads to fewer
reported medical symptoms.38
n
Lowers stress. A meditation program results in
decreases in stress (including feelings of control,
not being overwhelmed).39
to Increase Energy
and Reduce Stress
Getting Sufficient Sleep
74% of American adults experience
a sleeping problem at least a few
nights each week, and sleepiness
interferes with daily activities in
37% of American adults.43
Adults typically need 7-9 hours of sleep;43 the
consequences of not getting enough include an
increased likelihood of these health conditions:
Cardiovascular disease
n Depression
n Diabetes
n Obesity.44
n
Other effects of not getting enough sleep follow:
Difficulty getting along with others
n Diminished work performance
n Increased injury risk
n Poorer health.43
n
Keeping a Journal
n
Leads to fewer doctor visits. Writing for 15
minutes each day can mean fewer doctor visits,
with the most benefit derived from using many
positive emotion words and only a moderate
number of negative emotion words.40
n
Improves mental function. Another study finds
increases in working memory capacity (based
on words recalled) as a result of writing about
thoughts and feelings.41
The High Cost of
Too Little Sleep
The annual medical and
reduced productivity costs
associated with insomnia
among US workers is
estimated at $92.5 billion–
$107.5 billion.42
5
Peak Energy/Reduced Stress
Respondents in the 2009 National Sleep Foundation poll who sleep
less than 6 hours, vs. 8 hours or longer, are less likely to carry out
various healthy activities due to sleepiness:
Eat healthy (23% vs. 7%)
Engage in leisure activities (30% vs. 7%)
n Exercise (28% vs. 8%)
n Work well and efficiently (21% vs. 9%).45
n
n
...and are more likely to:
nDrink
caffeinated beverages (48% very likely vs. 31%;
2.67 cups/cans a day vs. 1.83)
nEat foods high in sugar or carbohydrates (19% very likely vs. 12%)
nSmoke a cigarette or use tobacco (18% very likely vs. 7%)
nUse prescription or over-the-counter medicines to stay alert and
get through the day (11% at least somewhat likely vs. 4%).45
Expressing Gratitude
nImproves
sleep. Those who express
gratitude have more positive
thoughts prior to sleep, resulting in
better sleep quality and duration.
Study participants fell asleep faster
and were more functional throughout
the day.51
On the other hand, getting sufficient sleep has several benefits:
nEnhances
performance. This includes neural processing for
insights, perceptions, and motor skills.46
nIncreases
feelings of well-being.
Those who express gratitude
experience higher levels of joy
and happiness, life satisfaction,
and optimism.52
nDecreases
risk of heart disease. More sleep is associated with
less likelihood of coronary artery calcification.47
nControls
appetite and weight. Sleep duration is linked to lower
levels of leptin and higher levels of ghrelin (hormones that affect
appetite). When subjects slept for less than 8 hours, increased
body mass was proportional to decreased time spent sleeping.48
response time. After 17-19 hours without sleep,
cognitive and motor responses can be up to 50% slower as
well as inaccurate, with some performance worse than when
study participants had a blood alcohol concentration of 0.05%.
After longer sleep deprivation, performance can equal a blood
alcohol concentration of 0.1%.49
Volunteering
n
Benefits physical and emotional
health. Increased physical health as
well as happiness, life satisfaction,
self-esteem, and other benefits are
associated with volunteering.53
n
Diminishes physical pain and
improves mental health. As a
result of volunteering as peers for
individuals with chronic pain, those
with chronic pain experience less pain
intensity, a decrease in disability due
to the pain, higher self-efficacy, and
fewer depression symptoms.54
n Improves
nReduces
errors. At an intensive care unit, interns who work
extended shifts made 35.9% more serious medical errors
than during a reduced work hour schedule.50
Copyright ©2009 Health Enhancement Systems
6
Habits With
Negative Impact
While the previous behaviors increase energy and reduce stress, the following will diminish energy and amplify stress.
These behaviors will decrease productivity and make your healthcare costs swell.
Too Much Television/Computer Time
n
Increases body mass index. Watching more
than 4 hours of TV a day is associated with
higher waist circumferences and body mass
indexes.55
n
Boosts negative biological markers. As
adolescents’ screen time increases, prevalence
of metabolic syndrome increases.56
Too Much or Late-Day Caffeine
7
Peak Energy/Reduced Stress
n
Does not enhance performance. Caffeine
merely restores performance that has decreased
due to sleepiness, rather than enhancing
performance.57
n
Lowers sleep quality. Caffeine abstinence is
associated with longer sleep duration, better
sleep quality, and falling asleep faster.58
n
Increases blood pressure and blood glucose
levels. Caffeine can raise systolic and diastolic
blood pressure. In addition, it can reduce
insulin sensitivity, resulting in higher
blood glucose levels,59 which can be
harmful especially to those with
diabetes.
Conclusions
n
High stress and low energy levels can severely
compromise employee health and productivity.
n
Employer-sponsored initiatives focusing on exercise,
nutrition, stress reduction, and individual goals/values
will result in reduced healthcare costs, improved
productivity, and better quality of life for employees.
n
Organizations that implement these effective stress
management and energy-improving programs will
have the best chances of surviving and thriving in
today’s economy.
n
Energy improvement and stress management are
most effective and long-lasting when the
workplace fosters a culture of health.
High Sugar/Refined Carbohydrate Food
n
Raises glucose/insulin and fatigue levels.
Men who eat a breakfast high in complex
carbohydrates show lower levels of glucose
and insulin 30 minutes after breakfast as
well as lower free fatty acids at 180 and 240
minutes, compared to a breakfast high in simple
carbohydrates. Those consuming the breakfast
high in simple carbohydrates report more fatigue
and feeling less full.60
Late-Night Snacking
n
Causes diabetes complications and affects
quality of sleep. Among those with diabetes,
individuals who eat at night are less likely
to engage in healthy behaviors such as diet,
exercise, and glucose monitoring. They report
more sleep disturbances as well, and are more
likely to be obese and have 2 or more diabetes
complications.61
n
Raises body mass index. Night eating is
associated with higher body mass index.62
Multitasking
n
Decreases performance. When performing
multiple tasks simultaneously, studies show
a drop in performance.63
n
Reduces accuracy. There is a significant
decrease in accuracy when performing 2 tasks
simultaneously.64
Copyright ©2009 Health Enhancement Systems
8
Resources
n
Advances in Physiology Education
advan.physiology.org
n
Agency for Healthcare Research and Quality
www.ahrq.gov
nAmerican
Where to Go From Here
Decreasing stress levels while increasing energy levels
of your employees may seem daunting. However, clear
information and enjoyable, engaging tools can help the
healthy habits stick.
Health Enhancement Systems has developed Feel Like
A Million, a fun, interactive, game show inspired program
that addresses all of the health behaviors described here.
Not only does it encourage habits conducive to more
energy and less stress, but it also helps employees avoid
negative habits — and learn more about themselves along
the way.
Stress Reducing.
Energy Boosting!
The health improvement program to maximize
energy while limiting stress.
By focusing simple actions in 4 core areas — fitness,
nutrition, balance, purpose — participants experience
how daily rituals contribute to improved energy,
enhanced focus, and greater resilience.
Register for a demo at www.iFeelLikeaMillion.com.
9
Peak Energy/Reduced Stress
Institute of Stress
www.stress.org
n
American Journal of Clinical Nutrition
www.ajcn.org
n
American Journal of Health Behavior
www.ajhb.org
n
American Journal of Preventive Medicine
www.ajpm-online.net
n
Annals of Internal Medicine
www.annals.org
n
BioMed Central Public Health
www.biomedcentral.com/bmcpublichealth
n
British Journal of Nutrition
www.nutritionsociety.org/node/236
n
British Medical Journal
www.bmj.com
n
Centers for Disease Control and Prevention
www.cdc.gov/Features/Sleep
n
Diabetes Care
care.diabetesjournals.org
n
Harvard Business Review
hbr.harvardbusiness.org
n
International Journal of Epidemiology
ije.oxfordjournals.org
n
International Journal of Obesity
www.nature.com/ijo
n
Journal of Alternative and Complementary Medicine
www.liebertonline.com/acm
n
Journal of the American Dietetic Association
www.adajournal.org
n
Journal of the American Medical Association
jama.ama-assn.org
n
Journal of Occupational and Environmental Medicine
www.joem.org
n
Journal of Personality and Social Psychology
www.apa.org/journals/psp.html
n
Medicina Sportiva
www.medicinasportiva.pl
n
Medicine & Science in Sports & Exercise
www.ms-se.com
n
National Sleep Foundation
www.sleepfoundation.org
n
Neurology
www.neurology.org
n
The New England Journal of Medicine
content.nejm.org
n
Pain Management Nursing
www.painmanagementnursing.org
n
Psychosomatic Medicine
www.psychosomaticmedicine.org
n
Public Library of Science Medicine Journal
medicine.plosjournals.org
n
US Department of Health and Human Services
www.hhs.gov
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Copyright ©2009 Health Enhancement Systems
10
ACHIEVING PEAK ENERGY
AND REDUCED STRESS
A Guide for the
21st Century Workplace
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