Increase Your Productivity Through Nutrition!
Sudden fatigue, lack of concentration, depression… here are a few nutrition tips to increase your productivity!
1. Omega-3 and vitamin D combination
Omega-3 acids found in fatty fish such as salmon, tuna, herring, or cod are known to preserve memory and help fight symptoms associated with seasonal depression. Consume one 150 g portion at least twice a week.
Vitamin D is also said to play a role in maintaining cognitive faculties and mood. Because it is produced by our body through sun exposure, at this time of the year it is better to get more of it from our nutrition by consuming fatty fish, milk, margarine, or enriched beverages such as soy beverages. If you can’t meet all your needs through nutrition, talk to your doctor or nutritionist about adding a liquid supplement!
2. Water-based fruit and vegetables
One of the main drags on your concentration at work is your hydration level. Perform a small test: bring a water bottle at work, fill it with water, herbal tea, tea, or even coffee, and drink frequently (without exceeding 2 cups of coffee or 4 cups of tea for women of childbearing age, and around 4 cups of coffee or 6 cups of tea for any other adult – and less if another source of caffeine is consumed on the same day). For snacks, choose foods which contain a lot of water, such as watermelon, cucumber, celery, or grapes, and give me feedback!
3. Iron-rich foods
Iron is a mineral essential to the transportation of oxygen within the body. People who do not consume enough iron feel tired, weak, and have a hard time concentrating. In these conditions, it is almost impossible to be at the peak of your productivity! To ensure an adequate intake, favour foods such as lean red meats (bison, musk ox, caribou, red deer, wild boar, wapiti, lean ground beef) and poultry, seafood (clams, oysters, shrimps), dark green vegetables, such as kale, spinach, and broccoli, as well as legumes and whole grains. To get a better absorption of this nutrient, combine it with a source of vitamin C, such as a citrus fruit.
Cold and flu certainly don’t rhyme with productivity. To prevent these illnesses, add these little beneficial bacteria to your nutrition. You can only benefit from them, as they enable the body to fight the proliferation of harmful germs, therefore stimulating your immune system and bowel function. Get plenty of them by choosing fermented dairy products, such as yogurt, kefir, and beer yeast, or you could even consume a probiotics drink with a much higher concentration, such as Bio-K Plus.
Now, it’s your turn to share your tips to increase productivity!
By Alina Petre