It has been long recognized that productivity is linked to good health. The World Health Organisation (WHO), which believes in the promotion and preservation of the highest level of physical, mental, and social wellbeing for workers in all areas, states that adequate nutrition can increase national productivity levels by 20% (WHO 2003a )….). Certain careers, such as the military, require physical fitness. For a healthy mind and body, good nutrition, exercise, and health are essential. Lack of exercise and poor nutrition can severely impact your ability to focus, stay focused, and deliver your best. These lifestyle and nutrition tips can help you be more productive, even if you work most of the day at a desk.
1. Do Not Skip Breakfast
It’s easy to forget to eat breakfast when you rush to get to work and to navigate your commute. This can have a significant impact on your brain’s ability focus and function at its best. Breakfast fuels your body after fasting through the night so you can get up in the morning with energy. For your brain and body to function properly, glucose is essential. Without glucose, your body will go into conservation mode. Your brain will slow down everything to conserve energy. Consuming slow-energy releasing carbohydrates like whole grains and oats can provide glucose. The brain uses a lot of energy relative to other parts of the body, and complex carbohydrates are required to maintain memory and concentration. No fuel is the same as no fuel. Your brain can’t function without food. To make sure you get the most out of your day, give your brain the carbs it needs by eating a healthy breakfast.
2. Eat small quantities of food
If you’ve managed to get a healthy, nutritious breakfast in your morning, don’t eat anything until lunch or snack on high-sugar foods to increase your energy levels. It’s easy to forget when you are busy that your body requires fuel throughout the day. This will help maintain your energy levels and concentration. Healthy snacks like low-sugar flapjacks, fruits, plain yogurt, and seeds should be eaten every 3-4 hours. Sugary snacks and drinks can quickly raise glucose levels and then drop them, leading to fatigue and lack of focus. Keep healthy snacks on hand at work to make it easier for you. These energy balls made with cacoa and raspberry peanut butter are great for your team.
3. Keep Your Lunch Lights On
Keeping in mind the rule that you should eat every three to four hours, it is important to not overindulge at lunchtime. You need energy to digest food. If you eat a lot, your body can become tired and lose focus. You should aim to eat moderately-sized meals that contain complex carbohydrates, protein, and lots of different coloured vegetables/salad. Include a healthy amount of fats like oily fish, nuts and seeds, as well as eggs. These nutrients together will give you enough slow-releasing energy to ensure your body functions at its best for maximum productivity. Avoid processed foods high in sugar, salt, and hydrogenated oils. These will not fuel your brain properly and can cause problems. This is where the NHS’ Eatwell Guide can be helpful. You’ll be more alert and focused if you eat lunch right before you return to work.
4. Ensure Your Diet Contains Plenty Of Omega 3
Omega3 fatty acids are considered a healthy fat. They can be used to boost brain function and volume. 100 billion brain cells are made up of omega 3 fatty acids. The brain’s ability to communicate with other cells is enhanced by higher levels of omega 3. This is important for brain function. You can help yourself stay focused during your work week by eating at least two portions of oily fish per day and including a variety nuts, seeds, green leavesy vegetables, and soya products.
5. Keep Hydrated – Drink Water
Our bodies require water in large quantities to function at their best. It is like a plant that will die if it doesn’t get enough water. Water is essential for maintaining the body’s balance. Your body is 60% water. These bodily fluids are responsible for digestion, absorption and circulation as well as transporting nutrients and maintaining body temperature. Mild dehydration, i.e. A loss of fluids as low as 1-3% can cause energy and mood problems, as well a decline in brain performance and memory. Even a small amount of water can cause significant impairments in your physical performance. Keep a large, reusable water bottle at your desk so you can stay alert and mentally sharp throughout the day. You should aim to drink approximately 2 litres per day.
6. Exercise and Energise
Keeping your body healthy is essential. It improves fitness and stamina, keeping your body healthy and strong. You need to ensure your body has the fuel it needs, and you must also make sure that it is able to perform on a daily basis. Regular exercise can release endorphins, which is a chemical that makes you feel good and improves your mental health. This will make it easier to enjoy and engage in work. Regular exercise not only improves your mental and physical health, but it also boosts your immune system. You will feel more energetic and less likely to become ill, which can make you more productive. Regular exercise can also be linked to increased self-esteem, better sleep quality, and lower stress levels. You can find some simple ways to make exercise more enjoyable if you’re a desk-bound person who struggles to find the time to do it.
7. Increase Your Fibre Interest
The current recommendation is for adults to eat around 30g of fiber per day. However, our average intake is about 20g. Fibre is an important nutritional tool that helps the body to digest food slowly and consistently, keeping energy levels stable. Fibre helps move toxins through the digestive system faster, which can prevent you from feeling tired and keeps you alert. It’s a bulking agent that makes you feel fuller longer. This keeps you from reaching for unhealthy sugary snacks, which can upset your blood sugar levels.
8. You can eat your ‘5 a day’ or more!
‘EAT A RAINBOW!’ Every day. You should eat at least 5 portions of different colors of fruit and vegetables every day. Scientists believe that antioxidants in fruits and vegetables may help prevent diseases like cancer, diabetes, and heart disease. They also contain vital vitamins and minerals that support the immune system, and protect the brain against damage. You have already started to provide your body with the proper types of carbohydrate and protein, so now you need to feed your body the nutrients it needs to stay healthy and fit.
9. Keep Alcohol Interactions To A Minimun
Many people enjoy a glass of wine or a favorite tipple. However, alcohol can alter your brain’s functions, making it more likely to make poor or unreliable decisions. Alcohol can also slow down your reaction time, which can lead to errors. This is why you should think about it before you have any alcohol at lunch. It will affect your performance in the afternoon. Another problem is alcohol, which is a stimulant, can affect your sleep quality, making you tired upon waking up. The mental effects of alcohol can become more severe after several nights without sleep. The brain fogs up, making it hard to focus and make decisions.