Expert nutritionist Olivia Bell Macdonald shares crucial strategies for maintaining a healthy lifestyle in the workplace.
- Staying hydrated is essential, with a goal of consuming 8 glasses of water daily to support overall health and energy levels.
- Carefully monitor caffeine intake to enhance focus without disrupting sleep or causing side effects.
- Adequate sleep is linked to better cognitive function and emotional well-being, critical for productivity.
- Structured breaks and conscious food choices are vital for maintaining energy levels and boosting workplace efficiency.
Staying sufficiently hydrated is essential for maintaining overall health and energy levels, especially during work hours. Almost half of the survey respondents reported drinking less than two glasses of water daily at work. Nutritionist Olivia Bell Macdonald emphasizes the importance of men and women consuming at least 10 and 8 cups of water per day, respectively, with half of that intake during working hours.
Caffeine can boost focus and productivity but should be consumed within certain limits. The recommended caffeine intake is no more than 400mg daily, roughly equivalent to two espressos or four instant coffees. It is suggested to avoid caffeine within two hours of waking to take advantage of the body’s natural cortisol surge, and after lunch to minimize interference with sleep.
Quality sleep is crucial for optimal cognitive and physical health. Around 60% of individuals reported sleeping only six to seven hours per night, with some getting even less. Expert advice suggests aiming for seven to nine hours to mitigate negative effects like impaired memory, concentration, and increased hunger.
Regular breaks during work are conducive to improving productivity and employee satisfaction. While legal entitlements provide for a 20-minute break, one in ten workers reported taking even less. Flexibility in break structure could enhance happiness and productivity, largely impacted by personal preference.
Preparing nutritious packed lunches can counter the rising cost of eating out and contribute to better health. Over half of the respondents bring homemade lunches, a habit that ranks among the top New Year’s resolutions for 2023. Olivia Macdonald advocates for balanced meals containing lean protein, fruits or vegetables, wholegrain carbohydrates, and plant-based fats to prevent energy slumps and unhealthy snacking later in the day.
Implementing these nutritional strategies can significantly enhance workplace health and productivity.
