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Most of the time, staying productive at work can be a challenge. Mundane tasks are already your daily consumption, but do you know that what you put inside your mouth can also affect how you perform during the day? Aside from getting a good night’s sleep and maintaining a healthy exercise routine, one of the most effective ways to boost your productivity at work are actually incredibly simple; by eating the proper way.
1. Eat the right food for breakfast every morning
Breakfast, the most skipped meal of the day, happens to be the most important as it ensures your body moves out of its energy-conserving state and into its wakeful daytime state. By eating complex carbohydrates and low glycemic foods such as, they will give you steady source of energy and fuel you up effectively until lunch time.
2. Try not to work with an empty stomach
When you're busy, it's easy to ignore your stomach's rumblings, if you even notice them at all. Skipping meals can easily impair your concentration and will disrupt your productive flow. This can cause you to overeat afterwards, as your body has starved itself. It is also healthy for the mind to take a break during lunch, as consciously disconnecting from work in the middle of your day can give you an energy boost and make your afternoon go more smoothly.
3. Control your lunch portion
Contrary to breakfast, eat a smaller portion during lunch as it is a good way to keep your blood glucose levels constant, which helps you have energy. This keeps you from overeating and causing your blood sugar levels to go higher than normal. By eating small but frequent meals, your energy levels fluctuate less dramatically, so your body stays energized and productive at work all day.
4. Stay hydrated at all times
Not only does drinking enough water help your body to stay healthy, keeping hydrated aids the transport of energy-providing nutrients throughout the body. Even minor dehydration can cause headaches and make you feel tired and unable to concentrate, which isn't good for your productivity and well-being. As you will be sitting down most of the time when working, try to drink at least 8 glasses of water per day.
5. Be careful with caffeine
When you start to feel your productivity at work declines, most of the time it is easy to reach for a cup of coffee. It might seem counterintuitive, but consuming sizable amounts of caffeine can actually make your productivity at work suffer. Caffeine will give you a quick spike in energy, but also guarantee a productivity-harming crash. To stay productive all day, it’s better to consume small amounts of caffeine, like eating apples or drinking a cup of green tea.
6. Reduce junk food consumption
If you work in an office which happen to have a lot of free snacks, be aware that delving your hands into that bag of chips is a quick way to lose your alertness at work. Foods that are high in trans and saturated fats will make you feel sluggish, while foods high in sugar will give you a quick energy high, followed by a crash. Despite the fact that sugary and fatty snacks tend to be easy to transport and consume on the go, you are better off eating nutritious foods if you want to stay sharp at work.
7. Snack on fruits when you're hungry
Snacking on fruit will give you a lot of benefits. Not only that it contains fiber and complex sugars (which breakdown slower then simple sugars, found in candy and junk food), but also able give you long-lasting productivity during your day at work. Fruit is easily digested by the body, which lets you skip the fatigue associated with hard to digest snacks or large portion sizes.
8. Consume more whole grains rather than simple carbs
When you eat carbohydrates, your stomach breaks them down quickly and making your blood sugar levels will spike. This will almost always cause a dip in your energy levels. Multigrain and whole grain carbohydrates take longer for your body to digest, which means the energy you gain from them is spread out over a lengthy amount of time and digested slowly and steadily. This helps your energy levels stay constant and thus helping you be more productive.