Our Live Well series, in partnership with W-Wellness, explores the pressing topics at the intersection between women, wellbeing and work.
Whether you’re a foodie, someone who eats for fuel, or an intuitive eater, we all have a different relationship with food. We’re taught at a young age about the importance of a balanced diet, but in our busy work days it can be hard to offer enough time and thought into the meals we eat. However, food not only impacts how we feel but can have a knock on effect on our careers over our lifespan. The way we eat impacts energy levels, our ability to handle stress and can prevent burnout, all of which have a huge impact on our overall success. Thanks to our partner W-Wellness, whose platform supports practitioners and empowers consumers, we spoke to three of their nutritional consultants, about how food can affect our careers and how we can use it as a way to thrive.
Our diet’s impact on the working day
One of the most obvious ways your diet impacts your day to day at work are your energy levels, and your ability to do your best. Nutritional Therapist Erin Viljoen (DipNT, mBANT, rCNHC) from WellBeing With Erin, asks us to think about how you feel after eating a big bowl of pasta for lunch. Do you struggle to keep your eyes open in front of your computer? Now think about when you’re really hungry. Are you irritable/short-tempered (hangry)? Erin explains that these scenarios describe negatively impacted blood glucose and stress hormone levels. “What we need to aim for is balancing these levels throughout the day by including a source of protein, a healthy fat, and some complex carbohydrates with every meal. Eat roughly every 3-4 hours to maintain healthy blood glucose levels - and, therefore, balance your energy and productivity.”
Aside from productivity, the food we eat can also play a big part in our ability to handle work stress, which in an increasingly demanding and fast-paced world, can be integral to both overall career success and wellbeing. Laura Southern (DipION, mBANT rCNHC), Nutritional Therapist at London Food Therapy, says that “if our blood sugar is low, our body produces the stress hormone cortisol to release stored glucose and regulate blood sugar. If this is occasional, then there won't be much impact, however if we're often stressed and regularly skipping meals, or not supporting our nutrition, this will lead to high cortisol production. Constantly triggering the sympathetic nervous system (being regularly in fight or flight) will increase our sensitivity to stress long term, and the cycle continues.”
Maz Packham (DipNT, mBANT, mANP, rCNHC), also points to the growing research into the gut brain axis and how the gut microbiome is made up of trillions of bacteria, which are influenced by the foods we eat and can affect how we feel. She explains that fermented foods like kefir and kimchi are rich in probiotics which support healthy diversity of gut microbes and can positively influence mood and reduce feelings of stress. Omega 3 fatty acids found in oily fish, flaxseeds, and walnuts are anti-inflammatory, promoting brain health which is important to support cognition and a healthy stress response. Maz also recommends avoiding excess caffeine, which increases anxiety and disrupts sleep, as well as eating magnesium rich foods, such as dark leafy greens, nuts, seeds, and wholegrains, in times of stress to replenish this important mineral.
Making changes to thrive in your career
Now you know just how much your working days are dependent on your diet, how do you go about making changes to enhance your performance? Erin acknowledges the wealth of advice out there on how to optimise your health and well-being. However, it can also be confusing, overwhelming, and possibly incorrect. She says “working with a nutritional professional means that you’ll have someone who will create a specific nutrition plan tailored to you - your goals, needs, lifestyle, likes and dislikes. Look for someone who is registered with a professional Nutrition Body (BANT, ANP, CNHC, AfN, BDA) to be sure you’re working with someone who knows what they’re talking about. W-Wellness will be able to point you towards a registered medical professional who will be able to support you with your wellness needs and goals.”
Maz also suggests starting with a few simple steps yourself. She recommends starting by looking at how to balance your meals to make sure they’re supporting steady blood sugar levels to sustain energy throughout the day. This has a huge impact on your ability to concentrate and focus. Focusing on protein with every meal has a positive effect on balancing blood sugar levels, as does fibre, which helps slow the release of glucose into the bloodstream. “I’d also aim to have three meals a day, it’s important not to skip breakfast, as it helps to fuel the body and brain which impacts on everything from mood to memory, focus and concentration which has an impact on overall performance.”
Strategies to prevent burnout and to improve long-term career success
Looking forward, we asked W-Wellness’s three nutritionists the headline habits to help your long-term ambitions. For Laura, it’s making time to eat. “So many of my clients eat at least two of their meals at their desks whilst working. You can’t focus on your food if this is the case. You won’t be digesting properly and your body won’t register you’ve eaten. This can lead to overeating, food cravings, etc. I encourage my clients to take a pause for meals. Make meals a work free zone, it can just be 5 minutes.” Maz believes that a Mediterranean style anti-inflammatory diet, packed with fibrous fresh vegetables and fruits is best. Polyphenols and antioxidants, healthy fats from the extra virgin Olive Oil, nuts, seeds and protein from quality, lean meat and oily fish all contribute to your overall picture of health, wellbeing and longevity.
Erin reminds us that while supporting your health and seeing the immediate results through optimal performance at work, career-success and promotions is incredibly gratifying. Quite frequently she sees people who are at the end of successful careers whose health has fallen short on their list of priorities, battling and dealing with the outcome. “I recommend prioritising your health by looking at what you’re putting into your body, how much you’re moving your body, managing your stress levels, and balancing your work-life with family, rest, and relaxation. I believe this will help you achieve your goals in the short-term, but even more importantly - in the long-term, not only with regards to your career but your life in general.”
Want to learn more about the impact of food on your life? Discover the supplements that can optimise your nutrition with W-Wellness.