There are basically five aspects of nutrition. First is nutrient ingestion, second is digestion, third is absorption, fourth is metabolism and fifth is elimination and stress almost affects all. Whatever diet a person eats has an effect on brain neurochemistry which controls mood and response to stress. Also, it has effect on higher brain functions that control learning memory and intellectual functioning.
Proper diet planning is required to maintain energy levels during work so as to give the best output. Majority of the working people have complaints that they don’t have time to eat for long working hours and mostly eat out leading to bloating of the stomach, acidity, nausea and obesity. The major cause behind this is that the food which instead of energising is sapping away all the energy. To be energetic and to cope up with office stress, a variety of fruits and vegetables should be included in diet. They are rich in minerals, vitamins, and antioxidants.
They are useful in maintaining health and preventing disease. Their low fat and high-water content make them a good choice for snacks. Carbohydrates provide energy, which one needs to function during the day. Proper distribution of carbohydrate whole through the day helps to regulate the energy mechanism in the body.
Some important tips to maintain energy level while working:
- After waking up early in the morning, drink at least two glasses of lukewarm water to flush toxins from the body
- Eat a healthy breakfast and never skip it. Certain healthy good option which can be included in breakfast can be multigrain cereal along with milk, spouts chat, egg white omelette etc.
- Avoid tea and coffee during the mini break in office and include fruit salad as a healthy snack.
- While working keep hydrating yourself. Lack of water in the body accumulates toxin which makes you feel tired.
- In between the meals sip lemon water or coconut water to energise.
- Eat a balanced meal in lunch which has the right amount of carbohydrates, proteins, fats, vitamin and minerals.
- Avoid sugary products and sweets like ladoos or jalaebis among others.
- Healthy evening snacks like bhel puri, bhuna channa etc should be to maintain energy level
- Small movements and change of place in between the long working hours removes stress.
- At dinner keep it light and take soups, salads and other healthy option.
- Some important tips of diet for night shift workers:
- Avoid high fat and carbohydrate meals during night shift
- Stick to normal day shift meal times as far as possible.
- Be prepared and organised beforehand and bring healthy meals and snacks for nightshift. Avoid large meals one or two hours before sleeping.
- Don’t eat between 3am and at the end of the shift. Eating small and frequent meals helps maintaining even blood sugar, energy and focus. It helps to avoid mood swings. Aim to focus on nutrient dense food rather than empty calorie food.
Usually office meeting include food which are either biscuits, or fried food like samosas, tea or cold drinks. Try to avoid these food items as they are nutritionally deficient and just give extra calorie. If these extra calories are not managed properly then one tends to start putting on weight. It is rightly said that “mind and watch” what you eat and you are “what you eat”. Small little things make a difference at the end of the day. Always detoxify your body after consuming junk food. One might also follow a detoxified diet once in three months, to stay free from all toxins and also to boost metabolism. Use of methi dana, chia seeds and ajwain acts as a booster to improve basal metabolic rate of human body. One can consume five to ten tablespoons of these on regular and daily basis early in the morning with lukewarm water.
Garlic also has specific role in making strong immune system and helps in controlling cholesterol. To conclude, the nutrient in the food a person eats support the activities of day to day living. A nutritious, well balanced diet along with physical activity and refraining from smoking is the underlying foundation of good health.
For good health, apart from diet, proper rest and exercise is also required. Brisk walking, running, cycling, swimming and similar sports should be included in the daily routine, may be five days a week which take care of overall energy level in the body.
Smoking and alcohol, if not avoided should be restricted in consumption. Even during the office time 10 to 15 minutes break should be taken to refresh from all the stressful activities. Anxiety makes one feel more tired mentally than physically. One should be able to maintain work place stress.
(The writer is HOD Clinical Nutrition and Dietetics, Aakash Healthcare)