Do you feel drained near the end of the workday? After lunch, your body may feel tired and unmotivated, eating away at your productivity.
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A 3 p.m. cup of coffee is not the answer. To keep working at maximum energy, you need to make better food choices. That can also improve your physical health and brain function.
The Negative Effects of Poor Food Choices
Late in the workday, people are often tempted to grab a snack when they feel drained. Most grab a sugary or carb-loaded snack or soda. While this temporarily boosts energy, poor daily food choices like these can lead to obesity, heart disease, diabetes, and high blood pressure. They are also associated with cancer, osteoporosis, and other diseases.
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Lunch choices can also wreak havoc. If you frequently eat meals that are spicy or acidic, you may be at risk for gastrointestinal problems, such as gastroesophageal reflux disease. GERD has several causes, including excessive weight and poor food choices.
Food choices are especially critical if you are fighting disease or chronic conditions. You will need to select menus that support your particular health concerns.
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For example, people with COPD or other lung and respiratory issues need nutrient-rich foods like nuts, eggs, lean meats, berries, broccoli, and pumpkin are excellent choices to provide the nutritional support your body needs. Avoid soda, processed meats, packaged snacks, French fries, and white bread.
How does food affect your productivity? Food provides our bodies with energy, just like fuel does for your car. A better grade of gas helps your car get better mileage, run better, and last longer.
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Food functions in a similar way. The best choices provide your body with lasting energy. They also have a positive impact on your brain.
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On the other hand, foods loaded with salt, saturated fats, sugar, and caffeine can make you sleepy and increase your fatigue. They harm your productivity, making work more difficult.
Energy-Boosting Foods
Choosing meals wisely supports your body throughout your day. Which foods provide the best energy for your workday?
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●Choose healthy carbs, such as whole-grain selections, brown rice, or low-sugar dark chocolate with a high cacao percentage. These choices are also good for your brain. Eating the proper amount fuels your body without making you feel sluggish.
●Fruits and vegetables, especially leafy greens and berries, provide lasting energy as well as much-needed nutrients. Bananas are an easy and excellent choice to give you a quick, healthy boost when you’re on a deadline.
●Eating the right amount of protein daily for your weight and sex is important to build and maintain muscle mass. Make healthy choices, such as salmon, lean meats, nuts, seeds, and legumes, and a limited amount of dairy if you tolerate it. Watch your portions since excessive proteins can lead to weight gain.
●Take frequent short breaks to avoid brain drain. Get up and stretch or walk around to get your blood flowing after long periods of sitting.
●Eliminate distractions such as emails. You can set up rules to alert you about emergency messages.
●Avoid multitasking, which has been shown to reduce productivity. Focusing all your energy on the task at hand for shorter periods is a better choice.
●Play music. Pop music is the most productive genre. Be sure you’re allowed to do this while in the office and bring the right headphones. Of course, this is a great choice if you are working from home.
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Maintaining your energy is key to staying productive at work. If you are struggling, improve your habits and food choices, particularly for lunch and snacks. This will help you get more done and enhance your work performance.
