Food For Focus

With the dramatic increase in working from home and engaging in virtual meetings or learning, many have complained of struggling to focus, irritability and changes in eating habits. 

Nutrition can have a large impact upon these issues; therefore, I have put together my five top tips for fuelling a productive day at work from home.

1. Be aware of blood sugar.

Consumption of high glycaemic foods (carbohydrates that breakdown easily, releasing glucose rapidly into the blood stream) cause large fluctuations in blood sugar levels. Eating high GI foods such as watermelon, white bread or pretzels to name a few, will result in a large spike in blood glucose. This spike will give an initial burst of energy and alertness; however, this will soon wear off causing ‘crashes’ or ‘hitting the wall’, this may explain your drop in energy and concentration at work after lunch.

  2. Increase Fibrous foods.

Increasing fibre will slow the release of sugar into the blood stream, in turn you will feel more satiated (fullness) as well as be able to stay focused and productive. Examples can include adding baked beans or tuna to a jacket potato or fruit, nuts or chia seeds to porridge oats or a salad.

  3. Caffeine – the dos and do nots.

Multiple coffees may seem the only way to get through the day at times. Caffeine is a stimulant that affects chemicals in the brain, blocking the ‘tired’ signals. Therefore, aiding us stay alert and concentrated which can be very useful for being productive at home. However, it is easy to become reliant on a caffeinated drink. Too much caffeine has shown side effects of restlessness, anxiety and insomnia. The recommended daily allowance for caffeine suggests to not go over 400mg, this is the equivalent to around 4 cups of coffee. 

  4. Stay hydrated.

Being in a hydrated state improves cognitive function, increases energy levels and reduces fatigue. Being properly hydrated is of prime importance for physical and mental wellbeing. Current guidelines suggest that males should aim for 3.75 litres of water per day and 2.75 litres for females. These guidelines do not take into account size and activity with drinking to thirst being recommended as the best strategy for performance by many practitioners. Having a water bottle handy, adding fruit slices to water and drink a glass of water first thing in the morning are helpful tips for remained hydrated. 

  5. Food and Mood.

Your best work comes when you are in a good mood. The ‘feel-good’ hormone serotonin is derived from the precursor known as tryptophan. There is strong evidence to suggest that deprivation of tryptophan in the diet can causes worsening mood and depression. Tryptophan is readily available in foods such as fish, turkey, chicken, cheese, beans, tofu, eggs and oats and can have a big impact upon your wellbeing. 

To summarize, a balanced diet containing a range of nutrients can help you stay focussed and productive in your new working environment at home. This is why Principle 1 of our MAPPS Coaching Programmes is always A Foundation of Health!

References

Agostoni, C. V., Bresson, J. L., Fairweather Tait, S., Flynn, A., Golly, I., Korhonen, H., … & Moseley, B. (2010). Scientific opinion on dietary reference values for water.

Bellisle, F. (2002). Food, Mood and Mental Performance. European Nutrition Research Summaries(2);1. 

Benton, D. (2001). The impact of supply of glucose to the brain on mood and memory. Nutrition Reviews, 59, S20-21. 

Benton, D. & Donohue, R.T. (1999). The effects of nutrients on mood. Public Health Nutrition, 2(3a), 403-409.

Cheuvront, S. N., Carter, R., III, & Sawka, M. N. (2003). Fluid balance and endurance exercise performance. Current Sports Medicine Reports, 2 (4), 202–208.

Rusted, J. (2019). Caffeine and cognitive performance: Effects on mood or mental processing?. Caffeine and Behavior: Current Views & Research Trends: Current Views and Research Trends, 221.

About The Author:

Sam Keane has a BSc (Hons) in Nutrition and Exercise Medicine, and is currently studying his MSc in Sport and Exercise Nutrition. Sam is the founder of Sam Keane Method and a new addition to the Ric Moylan Associate Team.