Diet is the number one factor that impacts health status (Journal of the American Medical Association) & that healthier diets could save one in five lives every year! Even more than tobacco and high blood pressure. Workplace stress is an often cited cause for a lot of modern and urban lifestyle diseases and disorders. Poor diet and eating patterns are one of the largest contributors to increasing stress. Interestingly, while corporate wellbeing programs take into account employee physical and physiological health, nutrition and diet usually miss the spotlight. Beyond satisfying the taste buds food, nutrition plays an integral part not only in managing energy levels during working hours and ensuring optimized productivity but also towards general health markers overall.
Here are some tips to make eating well a part of your working experience:
- Start with a good breakfast – Skipping breakfast or eating a sugary snack-bar on the run does very little to sustain energy levels during the day. A nutritious and balanced breakfast can go a long way to in managing them. Not all body constitution types would find it necessary to have a big breakfast. If you find yourself running low on fuel even before lunch hour strikes, then chances are a breakfast of slow-releasing energy would be a better option that a snack bar or sugary cereal that would create a sugar spike and crash.
- Pack your own lunch – It’s a usual trend to and a very tempting one to just go out for lunch with your team mates or just order in something quick (and relatively unhealthy). Planning and packing in a quick lunch can be healthier where you can ensure that your daily requirements of carbs, protein, healthy fats and other nutrients are taken care of. There is also the opportunity to bond with team mates in the office itself! Which brings me to the next pointer…
- Head to the office dining area! – Eating at your desk may be a tempting idea especially if you would be looking at multi-tasking. However, studies show that eating in a calm atmosphere is much better for the digestive process. Eating in the company of your colleagues (read pleasant company and ideally not discussing work!) adds to the experience of eating calmly and enjoying the mealtime. The break often does wonders when you get back to the task after the meal.
- Focus on your food – Aim for at least one meal a week where you can eat in complete silence. Mindful eating can do wonders as a way of relaxation as well as a means to reduce the extra chatter from the mind. Of course, you can choose to dinnertime for this practice, but some time out from the work day is a great practice for concentrated mindfulness – paying attention to every bite, every morsel, the burst of flavors and textures, colors and aromas of spices or herbs. One step further would be attempting this with your eyes closed! I invite you to try it even if just for a moment! (and leave me a comment! 🙂 )
- Snack smart – It is very tempting to reach out for the sinful, sugary (or salty) snacks when hit by a craving or sudden hunger pang. It helps to plan for these – let’s face it, we all have them, might as well plan for them. Keeping some small portions of fruit-nut mixes or trail mix in your drawer or packing some nuts, carrot / cucumber / celery sticks with a hummus dip along with your lunch is a good idea too!
- Stay hydrated – Many of us seem to confuse the sensations of hunger with that of thirst – making us reach for a snack when we actually need water. Air conditioning also factors in with reduced urge to drink water and adds to dehydration. If you tend to forget, put in an hourly pop-up reminder on your calendar to ensure you have a glass of water.
- Eat to De-stress – Make sure you include foods that can help to combat the effects of stress on the body. The Ayurvedic herb, ashwagandha (Indian ginseng) is a good supplement classified as an adaptogen to help the body manage stress. A variety of seasonal fruits and vegetables also add vitamins and minerals to the daily intake. Ensure omega 3s are a part of your diet as they can positively influence cardiovascular health as well as anxiety and depression.
- Supplement when necessary – Stress has a way of depleting the vitamin reserves and/or the absorption of essential nutrients in the body. Vitamin C has been shown to deplete under stressful conditions. When excessive workplace stress may lead to insufficient nutrition from an average diet, it is worthwhile to supplement with high quality multivitamins, Omega 3s and essential nutrients – preferably organic. Read labels and research manufacturer guidelines taking care to watch out for heavy metals and fillers in the capsules.
This isn’t an exhaustive list, but I’ve tried them and I know they help. Stress is one thing that we can all stand to benefit from managing, especially at the workplace. Start with choosing any one and gradually add some others to build towards your de-stressed working lifestyle.
And remember, if you do try the mindful eating tip one of these days or any of the other tips above, please leave a comment below to share your thoughts or experience!
First published on LinkedIn here.