In today's world, where we are always expected to carry out tasks with pace, where deadlines loom and to-do lists seem endless, taking care of our health can often take a back seat. However, what if I told you that eating well at work could be a game-changer for our physical and mental health, productivity, and overall wellbeing?
In this blog, we'll explore the importance of eating optimally at work, why your gut is a foundation of wellbeing and we provide you with practical tips to make healthier choices throughout your work day. We will also peak into the world of your emotional state before and after your meal and its significance to your ability to digest food.
The Link Between Nutrition and Productivity can’t be overlooked any longer.
The food we consume has a profound impact on our energy levels, concentration, and overall health. Our brain is a highly energy-demanding organ and like a premium car engine that needs supreme fuel to run efficiently, the brain requires high-quality nutrients to reach and sustain peak performance. Eating a poor-quality diet consisting of processed sugars and fast foods and consuming 2000 calories will not yield the same energy as consuming an equal number of calories from fresh, whole, organic foods.
The relationship between the food we eat and our microbiome (the community of microorganisms living in our gut) is a dynamic and crucial one. Our microbiome is integral to various aspects of health, including digestion, nutrient absorption, immune function, inflammation control, mental health, detoxification, and the synthesis of essential compounds. A varied diet supports a diverse microbiome, which is associated with better health outcomes. Your gut health equals immune health.
Without immune health, we invite inflammation and chronic disease into our system. Support your gut health with foods rich in fibre, such as fruits and vegetables. Fibre acts as a prebiotic that nourishes beneficial bacteria and their growth. Probiotics such as kefir, yoghurt and fermented foods influence the microbiome too.
On the other hand, a diet high in sugars and processed foods negatively affects the gut microbiome, promoting the growth of harmful bacteria while reducing the populations of beneficial ones.
Here are 8 practical tips for those Better Desk Lunches
1. Plan – While I understand this is not always practical, planning your meals for the day ahead at least 4 out of the 5 working days helps you make healthier choices and avoid impulsive decisions.
2. Pack your Lunch - Prepare a balanced lunch, so you know in advance what you'll be eating at work. Include things like lean proteins, vegetables, eggs, fermented vegetables such as sauerkraut or kimchi, raw cheese and fruits to keep you fuelled and satisfied.
3. Great Snacks - if you must snack, keep a stash of good snacks in your desk or office fridge. Opt for fresh and dried fruits, nuts, yoghurt, kefir, eggs or cut-up veggies.
4. Hydration - Dehydration can lead to fatigue and decreased productivity. Forget drinking litres and litres of regular tap water. Instead, drop some grey Celtic salt or pink Himalayan salt into a glass of filtered water, add a squeeze of lemon or lime and enjoy this alkaline source with electrolyte bursts. This way the water can get into your cells, which helps reduce inflammation and you remain hydrated for much longer. Plain water never reaches your cells and you end up running to the bathroom all day long while still thirsty. Do not be fooled by the lemon's acidic PH. Lemon and lime juice becomes an alkaline byproduct once metabolised by the body. Try it today, you will be amazed and it tastes great too.
5. Mindful Eating – eat away from your desk if you can. Practice mindful eating by savouring each bite and paying attention to your body's hunger and fullness cues.
6. Limit or avoid sugary foods and caffeinated beverages - Get further tips on this topic in our blog “Coffee Break Alternatives for a Healthier You”.
7. Avoid Office Treats - while it may be fine to have an occasional treat at the office, be mindful of frequently indulging in office snacks brought by colleagues.
8. Educate Yourself - Understand nutritional labels and ingredients to make healthier selections when dining out or purchasing meals or snacks. Make decisions based on what suits your body, not on the latest fad diets. We are all unique and while one person may thrive on a plant-based diet, another will become ill and nutrient-deficient without eating animal-based produce. Experience this for yourself and see how you feel after each meal- are you feeling energised or tired with brain fog? Go ahead and stay curious - make this your adventure.
Good digestion and gut health are not solely determined by our food choices, despite the emphasis we often hear about the importance of diet. Eating in a tense atmosphere, while feeling frustrated with your boss, coworker, or partner, will hinder the digestion of your food. High stress levels suppress appetite by triggering the release of stress hormones like adrenaline and cortisol. These hormones then tighten the muscles in the digestive tract, causing stomach cramps, nausea, and indigestion. Don't forget that healthy eating is about more than just the food you consume - it's also about where, how, and why you eat.
By prioritising balanced meals and snacks, and checking your emotional state before you eat, you're not just fuelling your body but also fine-tuning your mind for peak performance. Embrace the power of nutritious eating at work, and watch how it becomes a catalyst for your sustained success and wellbeing. Small steps lead to big leaps when it comes to transforming eating habits. Just imagine how much better you could feel in just a few short weeks.
Happy Healthy Holistic is here to help you establish new healthy habits and goals, especially in your workplace with our latest corporate wellness workshops.
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