Have you tried to associate your most productive day with what you ate for breakfast and lunch?
When we think about the factors that contribute to workplace productivity, we usually think in the context of staying on top of emails, meetings, deadlines – we rarely give much consideration to what we eat. In fact, the foods we eat affect us more than we realize and has a direct impact on our cognitive performance. A poor decision at lunch can derail the whole afternoon.
We all know that it is hard to concentrate on an empty stomach. This is because just about everything we eat is converted by our body into glucose, which provides the energy for our brains to stay alert. When we are running low on glucose, we have a hard time staying focused and attentive.
Not all foods are processed at the same rate – some foods like pasta, bread, cereal and soda, release their glucose quickly, resulting in a bout of energy followed by a slump. Others like high fate meals such as cheeseburgers and fries, provide more sustained energy, but require our digestive system to work harder, reducing oxygen levels in the brain and making us lethargic. Unhealthy lunch options tend to cheaper and faster than healthy options and feel efficient. We save 10 minutes and pay for it with weaker performance the rest of the day.
According to the World Health Organization “Adequate Nutrition can raise your productivity levels by 20 percent on an average”. When you eat healthfully, your body processes the nutrients and maximizes them for optimal energy. Poor nutrition – often in the form of empty calories doesn’t give you the energy you need. Productivity and overall well-being suffer as a result of poor nutrition. Poor dietary habits can lead to:
- Fatigue
- Decreased mental effectiveness
- Irritability
- Lower energy levels
- Reduced ability to think clearly
- Decreased ability to perform your job effectively
Over time, poor nutrition is likely to increase your risks of depression and anxiety, making it difficult to concentrate on work – in severe cases, it can make it difficult to even get out of bed in the morning. People often associate nutrition with weight maintenance, but eating well is just as important for nourishing the brain.
Tips for better nutrition and productivity
- Eat a healthy breakfast : A productive workday begins before you leave home with a nutritious breakfast. You need to start your day with your body fueled, but it is important that you use the right kind of fuel to ensure better concentration and a steady energy level throughout the morning.
- Don’t skip meals : When you are busy at work, it is easy to skip meals in an effort to squeeze out more productivity. Don’t do this!! Skipping meals will hurt you later in the day by lowering your energy and productivity. Without a regular supply of nutritious foods throughout the day, you will not get the vitamins, minerals and protein that it needs.
- Pack your lunch and plan ahead : To avoid the temptations of skipping meals or going for unhealthy fast food, pack your lunch to ensure you have the right types of food you need. The choices you make at lunchtime can impact your productivity for the rest of the day. It also pays to plan ahead. Don’t decide on lunch when you go on break. Planning all meals and snacks ahead of time will provide sustained energy to get you through the day, while helping you resist the temptation of grabbing quick processed foods.
- Make nutrition a workplace priority: Create a nutritionally savvy workplace. Collectively think of interesting ways to bring nutritious foods into the workplace. This could improve morale, well-being and productivity. According to Perspectives in Public Health, workplace nutrition initiatives are estimated to increase productivity by 2 percent.
In conclusion, eating well has many lifelong benefits. If you don’t already eat healthfully, try to make a few changes at a time. Gradual nutrition changes are the key to long-term success. However you will likely notice even the smallest changes when it comes to your productivity levels.