Long Working Hours and Poor Diet: A Risky Combo for Heart Health
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Introduction
In today’s busy world, many people work long hours and rely on quick, convenient meals. But a new study published in Preventive Medicine highlights how this combination may be quietly harming our health. It found that long working hours and poor diet are linked to higher risks of obesity, diabetes, and even early death.
Work and Health: The Hidden Link
Working 55 or more hours a week—referred to as long working hours—was found to be associated with a higher chance of being obese. People who work these hours may have less time for exercise, sleep, or preparing healthy meals. Stress from work can also lead to unhealthy eating or snacking.
But working hard isn’t the only issue. What we eat matters too.
The Role of Diet Quality
The study measured diet quality using the EAT-Lancet diet score, which is based on a healthy, mostly plant-based eating pattern. Participants with low scores—indicating unhealthy diets—were more likely to be obese, have high blood pressure, and develop diabetes.
Even more concerning, a poor diet was linked with a higher risk of death from heart disease and other causes, especially among those with existing heart risk.
When Long Hours and Bad Diet Combine
The biggest concern came when both risk factors were present. Workers who had long hours and a poor diet had the highest rates of obesity and greater chances of dying from cardiovascular disease. This suggests the combination of overwork and unhealthy eating may multiply health risks, rather than simply add them.
Interestingly, long hours alone were not strongly linked to death unless the worker already had high heart risk. Similarly, a poor diet showed a bigger effect when combined with other health problems.
Why This Matters for Working Adults
Most adults spend a large part of their day at work, and many eat at least one meal during work hours. Unfortunately, workplace food options are often high in calories and low in nutrition. Add long hours, and there’s little time or energy left for exercise or cooking at home.
This creates a cycle that can lead to weight gain, high blood pressure, and blood sugar problems over time.
Small Changes, Big Impact
While employers can help by improving food options and promoting work-life balance, individuals can also take small steps:
- Carry homemade meals or healthy snacks to work
- Limit sugary drinks and processed foods
- Try short walks during breaks
- Avoid skipping meals, even on busy days
Conclusion
This study shows that both long working hours and poor diets harm our health—and together, they can be even more dangerous. If you're working long hours, it's important to pay attention to what you eat. Making simple food choices and creating small habits can protect your heart and overall well-being, even in a hectic schedule.