5 Eating Tips for Energy, Productivity and Boosting Your Immunity
It is a very different time for women these days. You may find yourself working from home and having to learn new skills in order to do so. You may be juggling work while homeschooling and or watching children or there may be added financial pressure, just for starters. Making sure to take care of yourself might be last on your list, yet it should actually be first.
In order to try to navigate this shift in our environments, fueling our bodies is essential for productivity, energy and boosting your own immunity. Here are a few tips to help you do all three.
Increase Hydration
Dehydration can lead to fatigue and headaches; both are not helpful in being productive. Keeping a water bottle filled at your work station from home can help. I have 2 separate water bottles (24 oz). I fill up in the evening before bed and put in the refrigerator. This way, it becomes easy to grab one first thing in the morning. I have a goal to drink 3-4 bottles during the day. Having a goal of is a great motivator. A friend of mine puts 3 rubber bands on her water bottle in the morning and takes one off each time she refills it. When they are gone, she knows she has had at least 72 oz of water.
Tune into your hunger. Eat intuitively.
This is a great time to tune in a little closer to your body’s physical cues. When you begin to feel hungry, notice it. Many women tend to ignore their own hunger signals, leading them to become tired, anxious, moody and unfocused. Making sure your brain has fuel is essential in keeping up energy and increasing, productivity. Some women may find themselves in the kitchen as a distraction. If this is you, ask yourself this simple question “Am I actually hungry? Or am I feeling something else?” Food physiologically relaxes and de-stresses the body (rest and digest), so in times of stress, anxiety, loneliness or overwhelm, it is no wonder we might find ourselves turning to food.
Add fruits and vegetables to your meals
Just like mother said, eat your vegetables. Making a conscious effort to add colorful fruits or vegetables to your meals will add vital vitamins and minerals to help support your immune system. A great tip is to spend some time on a weekend (with a great playlist) to cut up both some veggies and fruits to put in the fridge for the week. This increases the likelihood of reaching for them. I take time on a Sunday and prep both cooked and raw fruits and veggies. It has made a huge difference.
Eat away from your desk, and undistracted
You may be tempted to keep working through your lunch break or take the time to catch up on social media. Research tells us that distracted eating leads to eating more than the body may actually needs (overeating) and decreases satiety (fullness and satisfaction). Taking a break, sitting down at a table to enjoy your lunch allows your body to reset and regroup for the rest of your day. It may also decrease thoughts about food for the next few hours. When you eat with distractions, there can be a tendency to be searching for food or thinking about food soon after eating.
Take time to reduce your stress.
Stress increases the hormone cortisol in your body. Cortisol can be good in small doses, but unfortunately right now over 85% of the population is in a state of chronic stress. This can cause multiple physical and emotional disturbances and diseases within the body. Here are just a few options to help.
Make sure to get enough sleep
Breathe! Take 1-2 minutes to take long slow breaths throughout the day
Take a walk, getting out in nature is a great way to lower cortisol
Laugh, seek something (or someone) that makes you laugh.
Get creative (play, paint, color, listen to music, plant a garden)
Fueling the body, moving the body, resting the body can help you continue to navigate this uncertain time.
For more information on eating during stressful times, feel free to join me in a free webinar Monday, April 13 at 7:30pm Click Here
About The Author
Anne Poirier is the Owner and Founder of Shaping Perspectives. She and her team help clients achieve their health, fitness and wellness goals.