Ask a Dietitian

The success of any business, big or small, depends on the productivity and performance of its workers.  Whether you work from home or in an office, several factors can affect your productivity.  Large corporations are spending hundreds of thousands of dollars hiring wellness experts to help improve the wellbeing of their staff which in turn affects the bottom line.  When you and your staff are happy, healthy and energized research shows they perform better.

There is good evidence to suggest that high levels of stress and excess body weight are related to increased health care costs and absenteeism.  One of the most serious health related problems in the workplace is fatigue.  It can impact on the job accidents, absenteeism and productivity.  Fatigue is often caused by poor sleep however other big energy zappers include poor diet, lack of exercise, dehydration and stress.

What behaviours can you change in order to improve your productivity and achieve your goals?

1. Sleep: we need 7-8 hours per day.  Sleep is not a luxury it is a necessity. People who sleep 6 hours or less are more likely to become obese.  Get into a regular bed time routine and have lights out by a certain time.  Limit TV and computer screens before bed.  Consider having a bath before bed.  If you have trouble falling asleep after your evening workouts consider moving them to the morning.
2. Get Active: daily activity can improve your mood, strength and flexibility, help you manage stress and makes you feel good about yourself.  What activity can you add into your day?
3. Reduce Stress: eating well, exercising regularly and getting enough sleep are all important components to managing stress.  Yoga, relaxation techniques and meditation can also help.
4. Nutrition:  The foods you eat affect your brain function and your ability to think clearly.  Focus on foods that keep your blood sugars stable and be sure to eat breakfast and drink water all day.

Balance: Pay attention to the food choices you make, focus on whole foods, unprocessed and low sodium.  Try to eat regularly, bring more food from home and get your fruit and vegetables.

Omega 3 fats: eat your fish and nuts, use liquid oils not solid fats and consider fish oil supplements.  These fats help reduce inflammation,  and reduce the risk for heart disease and depression.

Antioxidants: Eat your brightly coloured fruits and vegetables and help protect your body from free radical damage from sun, pollution, smoke and alcohol consumption.  Antioxidants  may also help fight cancer and boost immunity.

Probiotics: if you have digestive problems (diarrhea, gas and bloating, IBS or Crohn’s) taking probiotics may help alleviate some of the symptoms and improve the health of your intestinal tract.  70% of your immune system is in your GI tract.

Calcium and Vitamin D: Eat your calcium and take vitamin D in the winter months.  This will improve bone health but may also reduce your risk of diabetes, heart disease and certain forms of cancer.

Activities for the Office:

Some of the activities you may want to include at the office to help promote a healthy lifestyle include:

1. Bring in a speaker on nutrition
2. Encourage flexible schedules to accommodate workouts
3. Order healthy catering
4. Let staff eat at regular intervals during the day
5. Create a social lunch room
6. Create smoothie or lunch clubs
7. Keep track of vegetables and fruit consumed in the office. (keep a chart)
8. Encourage walking at lunch and biking to work
9. Create a running or walking group or bring in a yoga instructor
10. Help direct staff to resources available (counselling, dietitian, quit smoking groups)

By addressing the energy zapper that is most likely preventing you from getting where you want to be, you will start to make positive changes in your life that will have a trickledown effect on everything you do.