It often happens that you find yourself during a long working day unable to complete the work as required, lacking energy and wishing to stop completely, the reason may be what you put in your mouth indifferently during this long day, some simple and smart choices during your working day will help to strengthen and Increase your creativity and productivity and reduce fatigue and stress.
Our brains consume 20% of the calories we eat daily, and the quality of our food affects our ability to pay attention and produce, so while you strive to improve working conditions and the surrounding environment, do not forget to pay attention to what you eat in the main meals and snacks as well.
It will surprise you to learn how quickly the food you just ate affect your brain, and how it affects the way you think and your ability to be productive. Eating a piece of cake causes your blood sugar to rise within just 15 minutes after eating it, and soon afterwards cognitive impairment begins. The body converts everything we eat into glucose, which the body and brain use as fuel to keep you active. And the other ingredients you eat affect how much glucose you can use and what else you need to combat.
Studies confirm the importance of food in the functioning of neurons, and how the quality of food makes a difference in the performance of the brain, while omega-3 fatty acids provide the necessary materials to build the brain. Supporting cell-to-cell communication, diets rich in sugar or saturated fats and high in calories negatively affect neuronal function by raising levels of oxidative stress and decreasing neuronal communication and cognitive functions in the brain.
Our bodies process all the food we eat at the same rate, but some foods like pasta, bread and soda release their glucose quickly, causing us to feel an energy explosion that quickly fades, and fatty meals provide more energy but require more effort from our digestive system and therefore Oxygen levels in the brain decrease.
Energy levels aren’t the only aspect of what you eat in the brain. Poor nutrition causes us to feel tired, lower mental efficiency, less ability to think clearly, lower energy levels, and cause some irritability that, over time, turns into an increased risk of depression and anxiety. And stress that prevents focus at work.
Creative abilities are also affected by the quality of food, so experts advise feeding the brain through elements such as folic acid, which is found in meat, beans and vegetables, omega-3 fatty acids found in fish and flax seeds, vitamin C found in berries and peppers, and vitamin E, which is found in nuts and vegetable oils. Our ability to work and be productive is also related to our willpower and our ability to self-control so that we would rather work than give in to doing anything else enjoyable. Glucose provides energy for nearly all brain activities, including self-control, the most complex process, and low blood sugar leads to decreased willpower and decreased ability to continue an action.
In the long run, a high-fat diet increases the risk of neurological impairment, while diets full of omega-3 fatty acids, found in fish and nuts, help us maintain brain activity and prevent cognitive decline in old age.
In addition, the quality of food causes in the long run the spread of obesity rates, which in turn affects productivity rates in view of related diseases, the least of which are insomnia, difficulty breathing, fatigue and low energy. The Centers for Disease Control and Prevention (CDC) says that obesity rates are linked to quality of life, and it is caused by poor nutrition that gives the body large amounts of empty calories found in foods high in carbohydrates and high in fat.
If you use every minute before you wake up to sleep, sacrificing breakfast, for example; Specialists tell you that the best for your day is to sacrifice a little sleep to enjoy a healthy breakfast, as this means the start of the metabolism in the body early so that it can produce energy at the right time when you start working, and contributes to the stability of the metabolism during the day, and it remains for you to choose Carefully quality your food at breakfast to give you the right kind of energy.
Saving fruits and nuts at work may cost us some time and effort, but knowing the difference it makes is worth it. The more fruits and vegetables a person consumes, the happier and more creative they become. They boost dopamine production, which plays a key role in feelings of curiosity and motivation, and provide antioxidants that improve memory and boost mood.
In food, you should avoid foods that contain a high percentage of sugar, as high sugar causes temporary memory impairment, sweetened sweet and soft drinks cause our poor ability to focus, and eating foods that contain a lot of saturated fat increases the chances of problems in memory, it also affects our productive capacity.
Therefore, specialists advise that you prepare in advance a lunch box of low-fat foods such as skim milk, foods that contain protein and fat-free such as boiled eggs and peanut butter, whole grains, fruits and vegetables, as well as snacks of low-sugar foods that keep you Your mind is alert and active instead of sugary snacks, and between nutritious snacks are whole grains, tuna, berries, carrots, nuts, dark vegetables like kale and spinach, and grains like quinoa.
When you eat lunch in your office, it helps to stop for a while, eat it slowly, savor the delicious, healthy meal, smell the aroma and feel the texture. Eating quickly at work or talking about upcoming tasks deprives you of the dining experience and you may feel like you need to eat after a while.) 14) Small meals also help to maintain a stable level of sugar in the blood, so specialists stress the need not to skip meal times, no matter how busy you are, and to keep in your office a reserve of some foods so that the sugar level does not drop and to keep your brain active, and finally experts recommend avoiding Fatty foods and not overeating in the evening, as this indicates to the body that it is time to work.
What you drink also makes a difference; The brain, in order to function efficiently, needs a stable fluid ratio in the body; When you’re thirsty and dehydrated, your short-term memory falters, you feel tired, you have trouble concentrating, and you have poor planning skills. If the dehydration is prolonged, you will start to feel depressed, angry and restless. In order for your day to be more productive, put in your cup water instead of coffee, if the body consists of 60% water in general, the brain has a larger share of up to 80%, so hydrating the body with water is of great importance in the brain’s ability to perform, and it can be obtained Water from vegetables and juices too.
It is common to drink espresso or coffee to feel a little alert, but consuming large amounts of caffeine disrupts your ability to produce like many unhealthy snacks as it gives you a rapid increase in energy followed by a collapse in productivity, so it is recommended to consume small amounts of caffeine such as in a cup of coffee green tea.
What happens is that coffee stimulates the production of cortisol, which gives you a feeling of activity and alertness, and the body naturally produces cortisol in the early morning and its levels fluctuate during the day between high and low, so the most appropriate time to drink coffee is when cortisol is low, so it is not recommended to eat it immediately after waking up in order for the body to maintain With its ability to naturally produce cortisol, and in order not to get into the cycle of feeling the desire to eat more of it, specialists advise drinking coffee between ten in the morning and mid-afternoon, or between two in the afternoon and five in the evening, when cortisol levels are low.
It remains after knowing this information that we know how to make our decisions. Information alone does not make fried chicken strips less appetizing. However, when we decide beforehand what we will eat, we will be more able to make the right decision and resist the temptation of delicious unhealthy foods. Eating small, light and healthy meals enables us to resist Thinking of a lunch full of fat, so deciding what to eat after a snack may be more appropriate, and thinking early – before the meal time – what it will include contributes to us avoiding the fast foods that we order under the urgency of feeling hungry.
Our diets have a greater impact on productivity than we expect, so we must always pay attention to the quality of foods and the time of eating them as well in order to make the most of them.