When we think about the factors that contribute to workplace performance, we rarely give much consideration to food. But as it turns out, the food that we eat affect us more than we realize.
Food has a direct impact on our cognitive performance. For example skipping morning breakfast can drench your mood at work, a poor decision at lunch can derail an entire afternoon and so on.
Therefore, it is extremely important to watch what eat in order to excel in all aspects of life.
This article is about all of the ways nutrition can affect productivity, and learn how you can improve your work life by simply making healthier food choices.
Healthy Food, Healthy Life
5 SURPRISING WAYS EATING HABIT AFFECTS WORK PERFORMANCE
1. Eating at the desk
Where you eat your lunch, and who you are eating affects your attitude at work. In the fray of a busy day, cramming down a sandwich whilst catching up with emails is the only way to stay on top of things.
However, studies shows that the act of getting up and walking around throughout the day has not only health benefits, but also keeps your brain stimulated.
From a company culture perspective, instilling an environment where colleagues socialise increases overall outputs. Lunch time is prime time.
2. Excessive intake of processed food
Processed food are go to food for most working people because is it is can be consumed at anywhere and they usually have long lifespan hence people eat them for breakfast, lunch or snacks in between
Excessive intake can lead to the development of coronary heart disease, diabetes, hypertension, and obesity. These chronic health conditions can result in productivity loss at work and have a negative impact on the quality of life.
When your body feels poorly, your mind suffers too and doesn’t function properly.
3. Insufficient amount of glucose (sugar level)
Sugar kills they say but remember almost anything you eat will raise your blood sugar in some way.
Therefore, if your blood sugar gets too low, you’ll need to eat something if you want to achieve your optimal performance.
Researchers have found that the ideal amount of blood glucose to have circulating in your body is 25 grams
Any less than that, and your productivity will take a hit. Vice versa, any more and you won’t be able to do much with the extra energy.
4. Overabundance of carbs
Carbohydrates are typically found in more bread-oriented and sugary foods. Though, carbs are a necessary part of a healthy diet, but it not the most important part of the meal.
Foods rich in carbs tend to cause the body to produce a ton of insulin, which in turn floods the brain with sleep hormones like serotonin and tryptophan which is why you always feel sleepy at heavy starch based foods.
In fact, carbs are directly related to the body’s insulin levels, therefore over consumption can have a devastating effect on those daily energy reserves.
The idea of “drinking water is good for you” is quite commonplace nowadays. Despite knowing that it is a good idea to drink more, a lot of us rarely do.
Try making drinking water more of a habit. For example put a jug of water on your desk. You’ll likely spend a similar number of trips to the tap or water cooler than if it was a small glass, and doing so will compel you to stay hydrated throughout the day.
However, sugary soda drinks will contribute to your glucose levels shooting up and down, and so to be weary of when you have them,
10 TYPES OF FOOD THAT BOOST PRODUCTIVITY RATE
- Blueberries- These berries have a great combination of antioxidants and a high amount ofgallic acid, which can protect brain from degeneration and oxidative stress and boost our focus and memory.
- Avocado- They are a natural stimulant and help the brain cells work at their best. Also contain healthy fats that give you energy and improve your focus.
- Almond– Rich in healthy fatty acids, antioxidants, and plant protein. They support healthy brain function and revent cognitive decline.
- Green tea– They contains theanine that can help you with focus and concentration
- Dark chocolate- They not only offers that little something sweet but gives you an energy boost and also contains magnesium which helps ease stress.
- Raisins- Raisins are rich in antioxidants but are low in fat and calories. Which makes them an ideal snack to boost your energy and enhance productivity.
- Salmon- Salmon is rich in Omega-3 which is helpful for improving mental performance and improving memory. It also eases the symptoms of depression.
- Sunflower seeds- They are considered to be an essential source of fatty acids, proteins, and vitamins and are a great food to fight fatigue and help you stay productive.
- Broccoli- It’s rich in omega-3 fatty acids that can improve your thinking and boost your focus.
- Spinach– These greens contain a lot of antioxidants and can help improve learning capacity.
12 TIPS TO MAKE HEALTHY EATING EASIER AT WORK
1. Make sure to have a healthy breakfast. Do not skip breakfast
2. Organize the cupboards at the work pantry so that those healthy, important foods are at the front.
3. Prepare snacks for during the day to help ease those spells when you feel hungry
4. Always have a little box of nuts, or a bar dark chocolate, a fruits in the bag or work desk
5. Use a smaller box or plate for your meal so that the food fills it.
6. Alternate high sugar food to also healthier high sugar option like berries and fruits
7. Talk to your coworkers and bosses about ways you can create a more nutritionally savvy workplace.
8. Pack your lunch ahead to ensure that you have the types of food you need
9. Avoid fast-food meal for lunch as it offers empty calories and can cause your blood glucose to skyrocket and crash
10. Do not skip any meals despite tight work schedule
11. Pack food that does not spoil easily and stay fresh longer like boiled eggs, peanut butter, cheese, ham or tofu
12. Swap colas to low-fat dairy drinks like skim milk, low-fat yogurt or smoothies