As consequence, we rarely pay close attention to the kind of food we consume or the way we eat.
However, research shows the complete opposite to what we believe.
Here are three things we need to know how foods can affect our productivity.
Carbohydrates Affect Our Focus
No one really question the carbohydrates since it is the main source of energy. Especially for the brain, it uses approximately 20% of our total energy to function properly. However, there are two kinds of carbohydrates, simple carbohydrates and complex carbohydrates. Each of them will be impact our brain and body in a different way.
Simple carbohydrates. Every food that mainly contains sugar or sugar itself are simple carbohydrates. The reason it is called “simple” carbohydrates, is because they are easily turned into energy. Hence, it only takes a short time to increase sugar blood level in the body.
When our body sense the presence of high sugar in the blood it releases a ton of insulin. As a result, our brain will be filled with tryptophan and serotonin hormone which in turn can reduce our alertness andtherefore can make we sleepy.
Another thing is, when we eat mostly of simple carbohydrates, our blood sugar shoots down drastically after reaching its peak. This is one of the reasons after eating sugary foods, it takes short time until we are craving for the next meal.
Complex carbohydrates. This type of carbohydrate is more friendly than simple carbohydrates when it comes to our sugar blood. Its complex structures make it not so easy to digest. Meaning that instead of rocketing and dipping like simple carbohydrates, its effect on our sugar blood is steadier and the peak is not too high within general timeframe after eating. Therefore, we can focus longer and do not feel hungry easily when our breakfast is oats, grains, or legumes.
This graph illustrates the two types of blood sugar (glucose) responses after meal.
TIPS! Aim to stay within the green area by eating before getting hungry and stopping before getting full.
The key here is not to say that simple carbohydrates should be completely avoided. Rather, opting for a balanced composition of simple and complex carbohydrates is necessary to support our body and brain function.
Protein & Fats Influence Our Cognitive Performance
When we do not feel the mood to include protein in our meals, it is good to remember that a single brain cell contains around 50 billion proteins. All of them are critical for the brain cells to respond to a lot of information, a process that is called synaptic plasticity. That means we need them to solve our complex problems at work.
Not only that, amino acid (the smallest units of protein), such as tryptophan, tyrosine, histidine, and arginine, are building blocks for excellent brain cells’ communication. If we feel active, alert, and energetic, it is because of the release of norepinephrine and dopamine in regards to proteins that we have consumed.
Consuming healthy fats is also a big deal for cognitive performance, considering a huge part of the brain (nearly 60% of it) is made of fats. Abundant prominent research has also concluded that fats consumed in diets would affect multiple functions in brain activities including the transfer of information (synaptic transmission and signal-transduction pathways). However, it is particularly important to note that healthy fats such as omega-rich foods should be consumed, rather than fats coming from deep-fried and junk foods for fuelling our body.
Micronutrient Is Essential for Our Brain
After tackling macronutrients, do not skip micronutrients. Although we only need trace amounts of vitamins and minerals, pay close attention and investing our effort to fulfil those is still mandatory to have a healthy and well-functioned brain.
Vitamin C, for example, according to research has association with mental vitality. When a person vitamin C level is inadequate, their vitality decreased. Which means their attention and focus, and performances are under optimal state in facing cognitive-demanding tasks.
Another study mentions about vitamin D and employee productivity. The result suggests that increasing level of vitamin D is related to improved productivity at work and reduced presenteeism costs. On the contrary, those with low level of vitamin D experience decreased productivity.
Not only vitamins and minerals, antioxidants also deserve for its importance to be mentioned. They provide protection to the brain towards free radicals ─molecules which can kill our brain cells.
The next question would be, how to get those essential nutrients and elements?
Many people would response to vitamin and mineral needs by taking supplements. However, many research and experts are clear that the best source of vitamins and minerals are from real foods.
Take Home Messages
Our daily diet is in fact having huge impacts on our physical and cognitive health which in turn affect our productivity. If there is anything we might want to do better, start from checking the kind of foods we are giving to our body on daily basis. Next, make a commitment to modify into healthier ones and make sure to prioritize real foods as our source of nutrients above all. We never know how much difference it will make to our body and productivity. And we will thank ourselves for that.
Do you want to dive more about nutrition? Are you looking for a way to boost your productivity and health?
Worry no more, we are happy to help you with our Nala NutriReadyTM! Together, we can learn various insights about your own nutrition needs based on your genetic profiles.
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