Just about everything we eat is converted by our bodies into glucose, which provides the energy our brains need to stay alert. When we’re running low on glucose, we have a tough time staying focused and our attention drifts. This explains why it’s hard to concentrate on an empty stomach.1
Our bodies react to different types of foods in different ways. In other words, not all food is processed at the same rate. High-carb foods such as pasta, bread and sugary cereals, release glucose quickly. This results in a quick burst of energy, but then there is a slump. Even worse are desserts with loads of sugar—the sugar high and ensuing crash that mothers fear from their children often come after ingesting birthday cake!
High-fat meals provide more sustained energy, but require the digestive system to work harder, in effect, reducing oxygen levels in the brain and resulting in grogginess and lethargy. There’s a reason the big steak meal with all the fixings or that double cheeseburger and fries puts us into a food coma. Movement helps digestion; that’s why taking a brisk walk after a big meal can help to keep that heavy feeling at bay.
Research indicates that eating fruits and vegetables throughout the day isn’t simply good for the body—it’s also beneficial for the mind. A recent paper in British Journal of Health Psychology examined the way people’s food choices influenced their daily experiences. After 13 days of observation, the participants who consumed more fruits and vegetables (up to 7 portions daily) were visibly happier, more engaged and more creative than usual.Researchers concluded that because fruits and vegetables contain nutrients that support dopamine production, they support the experience of curiosity, motivation and engagement. Fruits and veggies are also high in antioxidants, which help to improve memory, enhance mood and support the immune system. 2
Ray Merrill, an editorial board member of the International Journal of Environmental Research and Public Health, found that those who opt for predominantly unhealthy food choices are 66% more likely to be less productive than those who actively make healthy choices.Professor Merrill contends that proper nutrition promotes increased cognitive function, better concentration, more energy and motivation and decreased depression and anxiety.3
Making consistently good food choices that help us perform at our highest levels requires discipline but can be made easier with a strategy. Here are a few tips on planning:
• Make food choices early. Don’t wait until you are starving, which is when the worst food decisions are made. Plan when you are going to have your meals and decide in advance what you’ll be having.
• The more you cook or assemble meals at home, the more control you have. So many people work remotely from their homes now that you actually have better odds of eating healthier and resorting to fast food restaurants less often.
• Have healthy snacks at hand. A handful of nuts with a piece of fruit in between meals can be your best friend and ward off drops in blood sugar. The more active you are, the more important it is to supplement your main meals with snacks.
• Be aware of foods that are high in fat, salt and sugar, and keep them to a minimum. Rule of thumb: stay with fresh produce, lean or vegetable-based proteins and whole grains.
The more we choose to eat healthy foods—the better we’ll do in school, at work and in life. And at Nikken, we have Kenzen® Nutrition to support us every step of the way.
1, 2 https://hbr.org/2014/10/what-you-eat-affects-your-productivity#:~:text=Why?,decisions%20about%20food%20is%20essential.
Active Wellness Blog 