Most people might not associate nutrition with workplace performance straightaway. However, what we eat at work can greatly influence our performance.
Many studies have shown that low productivity is often related to poor diet and lifestyle choices. Brown University even claims that healthy adults can work longer and achieve higher salaries over their lifetime. Considering most adults spend around 60% of their waking hours at work, a balanced diet should be a great part of our working days.
Foods for productivity
Fuelling our body with the right nutrients is crucial for cognitive performance, energy levels, creativity and the ability to make critical decisions. Eating the right foods allows you to get the most out of your working day and supports you during long meetings and stressful situations. Consuming fast food, sugary drinks or foods containing high amounts of sugar may affect our mood, learning and memory negatively. Whereas eating fruits, vegetables, nuts and seeds have a more positive effect on our performance at the workplace.
If you’d like to optimize your performance at work, it is essential to make the right food choices. Here are three easy ways to improve your work productivity:
- Healthy breakfast: It is extremely important to start your day with a healthy breakfast in order to boost your energy levels just before going to work and fight hunger throughout the rest of the day. Moreover, studies suggest that skipping breakfast and eating irregular meals is related to fatigue.
- Steady blood sugar levels: It is crucial to maintain steady blood sugar levels throughout the day. Consequently, try to avoid processed carbohydrates and refined sugars, since these cause a spike in your blood sugar levels. Incorporating good quality fat and protein sources with fruits and vegetables into your diet will help with keeping the blood glucose constant. Snacks such as vegetables with a hummus dip or fruit with a tahini dip are great. Also eating regularly is key in maintaining a steady blood glucose. Are you not a big eater? Try cutting your meals in half and eat them more regularly throughout your day at the office.
- Stay hydrated: Don’t forget to hydrate, since drinking enough water is essential in fighting fatigue. Go for 2 – 2.5 litres daily and even add some lemon, orange or cucumber slices to your water for some variation in flavour. For an extra boost of focus and mental alertness you can alternate your water with green tea.
Nutrients for a healthy brain
- Omega-3: Flax seeds, chia seeds, sea vegetables/algae, fish and walnuts.
- Curcumin: Turmeric
- Flavonoids: Cocoa, green tea, citrus fruits and dark chocolate.
- Vitamin D: Fish liver, fatty fish, mushrooms, soy milk and eggs.
- Vitamin E: Asparagus, avocado, nuts, olives, seeds and spinach.
- Calcium: Kale, figs, sardines, tofu and soy milk.
- Zinc: Oysters, almonds, whole grains and sunflower seeds.
- Selenium: Brazil nuts, meat, fish and eggs.
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