6 Ways to Better Engage in the Workplace - NutritionWelcome to the third of a series of ways in which employees can take responsibility for their own engagement. As we established in the introductory post, “An Employee’s Guide: 6 Ways to Better Engagement in the Workplace,” employees assume some measure of responsibility for their own engagement. Engagement is a choice.

 

We have already looked at mindfulness (awareness) and the importance of sleep. In this post, we will look at the third way to better engagement in the workplace: Nutrition.

 

About Nutrition

“In general, Americans are consuming too many calories, are not meeting food group and nutrient recommendations, and are not getting adequate physical activity” (we’ll talk more about exercise in an upcoming post).1

“Today, about half of all American adults—117 million people—have one or more preventable, chronic diseases, many of which are related to poor quality eating patterns and physical inactivity. Rates of these chronic, diet-related diseases continue to rise, and they come not only with increased health risks, but also at high cost. In 2008, the medical costs linked to obesity were estimated to be $147 billion. In 2012, the total estimated cost of diagnosed diabetes was $245 billion, including $176 billion in direct medical costs and $69 billion in decreased productivity.”2

Benefits

Increased productivity – “One 2012 study published by Population Health Management found that eating an unhealthy diet puts you at a 66% increased risk of productivity loss.”3

 

Enhanced mood – “What you eat has an impact on your brain, including the parts that regulate mood. Although there’s no single food that acts as a proven antidepressant, maintaining stable blood sugar through regular, proper nutrition will help you feel better overall on most days.” 4 Eating healthy can reduce anxiety and stress.”5

 

Weight regulation – “Even if it’s only by 5-10%, reducing your body weight can lower blood pressure, improve cholesterol levels and decrease the risk of Type 2 diabetes, according to the Obesity Action Coalition.”6

 

Live longer – “Obesity contributes to nearly 1 in 5 American deaths.”7 Healthy eating can lead to extended life expectancy. It can reduce the risk of heart disease and some forms of cancer.8

 

 

How can you better focus on nutrition?

Breakfast – Start the day giving your body the nutrients it needs to function. Eating breakfast can improve concentration and performance. “[It] also helps improve problem-solving and helps increase strength and endurance when engaging in physical activity.” 9

 

Stay Hydrated – Instead of reaching for a sugary or caffeinated drink, which can impact your sleep, choose water instead. Water has many benefits. It helps you reduce cravings and feel fuller, aids in digestion, cleanses the body of toxins, supports cardiovascular health, etc.10

 

Snacks – You know that you make poor decisions when you are hungry so plan your snacks. Smart, healthy snacks include raw and dried fruits, nuts, string cheese, vegetables, protein/energy bars, and etc.11

 

Lunch – “Food has a direct impact on our cognitive performance, which is why a poor decision at lunch can derail an entire afternoon.” 12 Like with snacks, you should plan your lunch. “Not all foods are processed by our bodies at the same rate. Some foods, like pasta, bread, cereal and soda, release their glucose quickly, leading to a burst of energy followed by a slump. Others, like high-fat meals (think cheeseburgers and BLTs) provide more sustained energy, but require our digestive system to work harder, reducing oxygen levels in the brain and making us groggy.”  

 

Dinner – “Since it’s the last meal of the day it’s important to make the right choices because you won’t eat again for at least another 10 hours or so.

  • Relax and eat slowly– when we’re stressed the body can’t digest nutrients properly so take time to chew – carbohydrates begin to be broken down in the mouth by saliva.  Taste and enjoy your food.  It takes about 20 minutes for the body to register that we are full so by slowing our eating we are less likely to eat too much
  • Don’t eat too late in the evening – the longer you wait to eat the more likely you are to overeat as you may be more hungry
  • Try to avoid too many stimulants with your dinner i.e. alcohol, caffeine (coke, coffee, tea, chocolate) as these can prevent you from getting to sleep.  If you are sensitive to stimulants leave at least 6 hours between drinking/eating them and sleeping
  • Avoid fatty foods late at night – it’s harder to digest and break these down and so may lead to poor quality sleep, especially if you suffer from indigestion.” 14

 

 

Tip: Establish a routine around the times you eat and for planning and preparing your meals and snacks.

 

 

The role nutrition plays in engagement

Nutrition affects your ability to perform at work. According to a study by the International Labor Organization (ILO), “our nutrition habits have a direct impact on our productivity.”15  Eating healthy will allow you to focus on your work, reduce anxiety and stress, and just as it is with the quality and amount of sleep, nutrition impacts your mood allowing you to interact more effectively with coworkers.

 

 

 

 

1 “Chapter 3 Everyone Has a Role in Supporting Healthy Eating Patterns.” Dietary Guidelines for Americans 2015-2020. Health.gov, n.d. Web. 16 June 2016.
2 “Message from the Secretaries.” Dietary Guidelines for Americans 2015-2020. Health.gov, n.d. Web. 16 June 2016.
3 Glover, Lacie. “6 Reasons for Eating Healthy – NerdWallet.” NerdWallet. NerdWallet, Inc., 12 Feb. 2016. Web. 16 June 2016.
4 Ibid.
5 “OSH Answers Fact Sheets – Eating Healthy at Work.” Government of Canada, Canadian Centre for Occupational Health and Safety. Canadian Centre for Occupational Health & Safety, 3 Sept. 2008. Web. 16 June 2016.
6 Glover, Lacie. “6 Reasons for Eating Healthy – NerdWallet.” NerdWallet. NerdWallet, Inc., 12 Feb. 2016. Web. 16 June 2016.
7 Ibid.
8 “OSH Answers Fact Sheets – Eating Healthy at Work.” Government of Canada, Canadian Centre for Occupational Health and Safety. Canadian Centre for Occupational Health & Safety, 3 Sept. 2008. Web. 16 June 2016.
9 Herman, Lynn. “Eat Breakfast for Improved Performance at Work – Job Mouse.” Job Mouse. Job Mouse LLC, 19 Jan. 2015. Web. 16 June 2016.
10 “6 Benefits of Staying Hydrated.” One Medical Group. 1Life Healthcare, Inc., 8 Aug. 2012. Web. 16 June 2016.
11 Shour, Emil. “42 Tasty and Healthy Office Snacks You’ll Love.” SnackNation. SnackNation, 14 Sept. 2015. Web. 16 June 2016.
12 Friedman, Ron. “What You Eat Affects Your Productivity.” Harvard Business Review. Harvard Business School Publishing, 17 Oct. 2014. Web. 16 June 2016.
13 Ibid.
14 White, Susie. “The Importance of Dinner | Mental Healthy.” Mental Healthy. Mental Healthy, n.d. Web. 16 June 2016.
15 “Does The Food We Eat Affect Our Productivity? – Mindflash.” Mindflash. Mindflash Technologies Inc., 01 Sept. 2011. Web. 16 June 2016.

 

 

 

Fellow Agents, what are your thoughts on Nutrition? What nutrition tips can you share? What approaches will you take?

 

 

Let’s Engage!

I’m Agent in Engagement Simpson…Gregory F Simpson.

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