In April, a 40-year-old semiconductor engineer in Taiwan returned to his company to work overtime on his day off, and was found dead by colleagues in a cleanroom.
Earlier, another tragic report highlighted a tech company’s financial vice president who suffered a massive heart attack after relentless overtime, leaving him in a vegetative state.
These heartbreaking cases force a reckoning with work-life balance. Under intense pressure, many tech professionals neglect basic self-care. When work demands and long hours lead to skipped meals, lost sleep, or ignored physical needs—and the body’s warning signs go unheeded for too long—the cost can ultimately be life itself.
Irregular Eating Habits: A Major Trigger for Digestive Disorders and Beyond
In high-intensity, high-pressure work environments, regular meal times are often the first casualty—sacrificed to meet deadlines and demands.
Habitually missing meals can take a serious toll on digestion. A study of young adults in Japan found that skipping breakfast increases the risk of functional dyspepsia by 60 percent, while skipping lunch increases it by a striking 152 percent. Skipping dinner showed no clear association, suggesting that regular daytime eating is particularly critical.
Even on the busiest days, it’s better to eat something than nothing at all. Quick, stomach-friendly options such as sweet potatoes or boiled eggs can provide gentle nourishment with minimal effort. When you have a little more time, prepare gut-protecting classics such as Four Divine Soup (“Sishen soup”) or pumpkin millet porridge, store them in a thermos, and take a few soothing spoonfuls during work breaks.
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For immediate relief when work stress triggers stomach discomfort, try a simple acupressure technique: Gently press the Inner Gate acupoint (Nei guan, PC6).
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Location: On the inner forearm, about three fingers’ width (roughly 2 to 3 inches) above the wrist crease, between the two prominent tendons.
Method: Massage lightly for one to two minutes to help ease stomach pain, bloating, and nausea.
Circadian Chaos: Sleep Fixes for Shift Workers
Shift work disrupts regular mealtimes and throws the body’s circadian rhythm out of sync. Over the long term, constant schedule upheaval keeps the sympathetic nervous system in overdrive, resulting in faster heart rates, racing thoughts, difficulty falling asleep, and an increased risk of metabolic disorders. Studies have found that shift workers are particularly prone to developing fatty liver disease.
Fortunately, simple traditional Chinese medicine-inspired strategies can help ease the effects of overworking and support better rest.
Goji Berry and Chrysanthemum Tea
A soothing tea nourishes the liver, protects blood vessels, improves eyesight, and reduces fatigue—making it particularly beneficial for those experiencing sleep deprivation.
Ingredients
- 10 to 15 goji berries
- 3 to 5 dried chrysanthemum flowers
- 16 ounces hot water
Preparation
Steep berries and flowers in 16 ounces of hot water for five to 10 minutes, then sip and enjoy.
If falling asleep is a struggle, gently press the Spirit Gate acupoint (Shenmen, HT7) for one to two minutes before bed to help calm tension and promote relaxation.
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Location: On the wrist crease, directly below the space between your ring and pinky fingers.
To help catch up on sleep, create a dark room with blackout curtains or wear an eye mask to support natural melatonin production and promote deeper rest. Upon waking, seek bright sunlight as soon as possible to help your body reset its circadian rhythm.
Urine Retention Risks–Herbal Tea to the Rescue
In today’s fast-paced work culture, many people deliberately drink less water and hold their urine longer to save time and avoid interruptions. Some engineers in cleanrooms, for instance, find removing their suits so inconvenient that they restrict themselves to just two bathroom breaks and two cups of water per day. This habit, when sustained, significantly increases the risk of urinary tract inflammation and infection.
The most effective solution is also the simplest: Stay well hydrated and urinate regularly. A review of clinical studies showed that people with recurrent urinary tract infections can reduce relapse rates by nearly half simply by increasing their daily water intake.
In addition to proper hydration, cogon grass root tea (bai mao gen), a classic herbal remedy, can support urinary health. Derived from a common grass species, cogon grass root has natural antibacterial, anti-inflammatory, and diuretic properties that help relieve urinary discomfort.
Ingredients
- 1.2 ounces dried cogon grass root
- 1 quart water
Preparation
Thoroughly rinse the grass roots, add to a pot with the water, bring to a boil, reduce heat, and simmer for 20 minutes. On busy days, simply steep the roots in hot water and sip throughout the day.
Note: People sensitive to cold and women during menstruation should avoid this tea.
A Breathing Technique for Quick Stress Relief
When work constantly squeezes time for meals, sleep, and even bathroom breaks, the physical strain often builds into mental stress. In moments like these, having a simple way to release tension can make a meaningful difference.
One practical approach is the tension-relieving breathing method, also known as 1:2 breathing.
Method
- Inhale slowly through your nose for three seconds
- Exhale gently through your mouth for six seconds
Focus on exhaling long and slowly—like gently pulling a strand of silk. Extended exhalation helps the body release built-up tension. You can practice 1:2 breathing anytime—at your desk, on public transportation, or before bed—to calm your mind and ease anxiety.
The 1:2 breathing method was developed by Dr. Hiroyuki Kobayashi, a Japanese expert in autonomic nervous system regulation and a professor at Juntendo University’s Faculty of Medicine. The key principle behind the technique is to lengthen the exhale to activate the parasympathetic nervous system, promoting muscle relaxation and improving blood circulation.
Research supports its effectiveness. Studies show that breathing exercises with prolonged exhalation can effectively improve mood and reduce anxiety—often outperforming simple mindfulness meditation alone.
Note: The Chinese herbs mentioned in this article are generally available at traditional Chinese medicine shops or Chinese supermarkets. However, because individual health conditions vary, always consult a qualified physician for proper diagnosis and personalized advice before using them.
