Stress experienced around the time of eating diverts the necessary energy required for efficient digestion and can lead to indigestion and heartburn. To avoid encountering digestive problems, whilst in the office, try to eat away from your desk and work, allowing yourself plenty of time to eat your lunch in a peaceful setting. Studies show that the digestive tract is the most easily influenced by stress leading to indigestion, heartburn, gastritis and ulcer problems. These will affect your concentration and productivity and may even result in absence from work. This can result in persistent headaches, backache, digestive issues and recurrent infections. Yet, too much stress can generate many symptoms, such as changes in immune function, hormonal responses and biochemical reactions, which can influence and negatively impact upon the body’s functions. Mild stress acts as a useful motivator, inspiring greater activity and productivity. Of course, we need a certain amount of stress to achieve success. Whilst a level of stress is often inevitable in today’s world, it is important to manage your stress levels. Or perhaps try some of these exercises that you can do at your desk (if your colleagues look at you in a strange way – get them to join in!): Use stairs, instead of lifts, and stand to make phone calls. If you are desk bound and struggle to find time for exercise, try a few simple things such as parking your car further from your office or getting off the bus a stop earlier to walk the extra distance. Regular exercise is also linked to higher self esteem, better sleep and less stress. So not only do you feel more energised, you are also less likely to get ill and have to take days off work. Try low impact exercises such as brisk walking or swimming.Įxercising regularly not only improves your physical and mental health but also boots your immune system. Moderate daily exercise releases endorphins (a feel good chemical in your brain) which improves mental health and makes you more likely to engage in and enjoy your work. Just like ensuring that you give your body the fuel it needs to function, you need to maintain its strength to perform well on a daily basis. It increases fitness and stamina levels keeping your body strong and in good working order. If you eat right at lunch, you’ll find you will then return to work alert, focused and ready for any challenges the afternoon may bring.Įxercise is vital to keeping your body healthy. The Eatwell Guide from the NHS provides some helpful guidance on this. The combination of these nutrients will provide enough slow releasing energy to keep your body functioning for optimum productivity.Īvoid processed foods which contain lots of sugar, salt and hydrogenated fats, as these will not provide enough fuel for your brain and may reduce its function. Also include a portion of good fats such as oily fish, nuts, seeds and eggs. Energy is required to digest food and if there is a lot of food to digest, you can become sleepy and lacking in concentration whilst your body is working hard on this task.Īim to eat a moderately sized meal containing complex carbohydrates, protein, and plenty of different coloured vegetables/salad. Keeping in mind that you should eat every 3-4 hours, try your best not to over indulge at lunchtime. If you’re looking to make something for you and your team these cacoa and raspberry peanut butter energy balls are a great option: To make things easy for yourself, be prepared and keep a supply of healthy snacks at your office to keep your blood sugar levels balanced for a productive day. Avoid sugary snacks and drinks which will quickly and temporarily raise your glucose levels before dropping them and lowering your energy, resulting in you feeling tired and lacking focus. It is easy when you are busy to forget that your body needs top up fuel throughout the day to maintain energy levels and keep your concentration levels high.Īim to eat every 3-4 hours, choosing healthy snacks such as low sugar flapjacks, nuts, fruit, plain yogurt and seeds. If you have managed to fit in a healthy nutritious breakfast to start your day, don’t undo the good work by either eating nothing until lunchtime or worse still, snacking on high sugar foods to boost your flagging energy levels.
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