Eat your way to a more productive working day

Running a business isn't easy. Balancing all the aspects of running a company, from finance to marketing and keeping everyone from the client to the accountant happy is a tall order. The workday never seems to end and once you get home there're all the other pressures of family life, the mortgage, the bills, children...

 

It's no wonder then, that in the world of small business, stress is a major problem. Finding time to relax is difficult, a quick meal followed by feet up in front of the telly, glass of wine in hand is often the best we can do. But what if this type of relaxation is actually making matters worse?

Small steps

According to Nutrition Consultant, Sheila Smith, a basic understanding of the effects of our lifestyles and eating habits could help reduce stress levels and increase productivity. She offers some simple dietary dos and don'ts for those who are under stress and overworked.

Do...

…get a hobby

You may feel you don't have the time or it would add to your stress levels, but anything that takes your mind off work and provides a little light exercise is excellent for reducing stress levels. Cycling, taking a long walk or gardening are ideal but understandably difficult to do in the winter months. Instead try joining a dance class, going for a swim or trying your hand at ten pin bowling!

...eat well

If we eat foods with a low nutrient value then it stands to reason that our bodies soon become deficient and our body's ability to cope with stress, as well as illness and disease is affected. However, if we choose a diet that is high in nutrients then we are giving our bodies the tools it requires to deal with these problems. There are several key nutrients that are important in supporting the body's natural response to stress, Vitamin C, B group vitamins and certain minerals are used up very quickly by people who are suffering from stress. It is, therefore, vital that these nutrients are replenished daily.

...go wholegrain

Wholegrain foods, brown rice and whole grain pasta are great for reducing stress for several reasons. They are rich in B vitamins, help slow the release of glucose into the blood and should be eaten in place of refined carbohydrates (foods containing white flour, white rice, high amounts of sugar and most packaged foods). By avoiding these foods you will help reduce your intake of saturated and hydrogenated fats which are often being used as fillers in these foods.

...balance your meals

Try to have a small amount of protein with each meal as this slows the release of glucose from carbohydrates into the blood, keeping blood glucose on a more even track. An ideal meal would be:

• 3oz tuna
• mixed salad
• 1 tablespoon of virgin olive oil dressing
• 1 slice wholemeal or 7 grain bread
• natural live yoghurt with fruit.

 You have protein in the fish and yoghurt and carbohydrate in the salad, bread and fruit. Fat from the fish, yoghurt and salad dressing.

...snack wisely

It's normal to get peckish between meals, and it may seem more convenient to snack on crisps and chocolates, which are available from vending machines and corner shops. However, more nutritional value can be gained from natural foods like fruit, nuts and seeds. Try filling a jar with mixed nuts, dried fruit and sunflower or pumpkin seeds and taking this to work with you to nibble on when you feel like it. Another alternative is to set up a fruit share among a group of colleagues, with each member taking it in turn to add items of fruit to a communal fruit bowl. 

...drink more water

Drinking too much caffeine and not enough water causes dehydration, which research has shown to reduce brain activity. The average person needs to drink between 1.5 and 2 litres of water a day, a glass of water first thing in the morning is a great way to start the day and a mug of hot water with a slice of lemon in it is even better.

...go organic

Residues of chemicals used in agriculture today can be found in the food we eat. As organic farming does not involve the use of pesticides and other chemicals, eating organically grown food reduces the stress on the body to deal with these chemicals.

Don't…

...crack open a bottle

Reduce alcohol intake and, if possible, eliminate its use, especially during stressful periods in your life. Alcohol causes chemical stress, increases adrenal hormone output and interferes with brain chemistry and the sleep cycle. It also increases feelings of anxiety, which is not what you need when you're trying to relax. If you are used to settling down with a glass of wine or beer at the end of the day, try halving your alcohol intake by making a spritzer or shandy instead. 

...eat on the run

Aim to eat regular meals in a relaxed environment. When the body is in a state of stress digestion is slowed down, so making an effort to calm down before eating is important. Take 5 to 10 minutes to calm down before you eat. Try some deep breathing exercises as this is one of the best ways to release stress. Keep to small light meals to aid digestion when under stress.

...drink too much coffee

Symptoms such as depression, nervousness, irritability, headaches, insomnia and heart palpitations are often seen in those who are sensitive to the effects of caffeine.

These individuals are also prone to anxiety and feelings of stress. But remember, caffeine is found not only in coffee and tea, but also in many carbonated drinks, prescription and non-prescription drugs.

...ignore food allergies

If you have gluten, citrus or other allergies, your body is telling you it has a problem with these foods. If you ignore the signs and continue to eat these foods you are placing unnecessary stress on your body to deal with the side effects. Listen to what your body is telling you and avoid these foods as much as possible.

Give it a go

Try this approach for 2 to 3 months. In this time most of us should see a considerable change in our ability to cope with stress. For those who have a serious stress problem it is possible to see a nutritionist who can tailor a diet to meet individual's life styles and requirements, as well as suggesting a supplements programme.

Anyone who is experiencing severe symptoms of stress should contact their doctor to rule out any underlying health problem.

Foods to help reduce stress

Fruit and veg: aubergine, apricots, bananas, berries, beans, blackberries, broccoli, cherries, dates, figs, guava, green leaf vegetables, kiwi, mangoes, onions, papaya, peppers, pineapple, red grapes, sweetcorn, tomatoes, watermelon. 

Dairy products and proteins: cheese, eggs, fish, lean meat, live natural yoghurt, milk, poultry, shellfish.

Seeds and grains: brown rice, cereals (without additives), corn, oats, pumpkin seeds, quinoa, sunflower seeds, unsalted nuts, wholegrain bread, whole grain pasta.