Following a 9 to 5 schedule with no breaks and sticking to an unhealthy diet can have a disastrous effect on your health. It is advised by experts that you should take breaks in between and follow a nutritious diet regime to stay fit and healthy.
A nutritious diet with a sufficient amount of rest can rejuvenate your body and mind to take up the tasks with renewed energy.
Here are a few tips on how you can tend to your professional needs:
1. Drink Sufficient Water
Water is an essential element required by the body to control temperature, digest food and regulate blood circulation. One should drink three to four litres of water every day to allow the body to maintain high energy levels and to keep the functioning of the digestive system smooth. Water also keeps the body tissues moist.
2. Don’t Skip Breakfast
A healthy breakfast in the morning, consisting of eggs, milk and dry fruits is a good practice. You could include food items high on complex carbohydrates like cereals, vegetables, and fruits. Ground flax, chia, soy and Greek yogurt can provide you essential amounts of protein. It is important that you should include high fibre food too, like whole grain cereals, breads and leafy vegetables. Carbohydrates are the major energy providers to the body and proteins help in the wear and tear of the body cells.
3. Eat Lots of Fruits
Including fruits in your diet plan has immense health benefits. Fruits are naturally low in cholesterol and contain lot of fibre and essential nutrients such as folate (folic acid), Vitamin C, and potassium. Fibres (soluble and insoluble) lower cholesterol levels in the body, ease the bowel movement and prevent occurrence of diseases such as bowel cancer and reduces the intensity of heart complications.
4. Do not Postpone Dinner
Do not eat heavy food items post 8PM as it can put lot of stress on your digestive system. As far as possible space out your meal timings and eat at a fixed time. Avoid having dinner post 8PM as this can cause insomnia, due to indigestion and heartburn.
5. Avoid Overeating
Excess eating leads to weight gain, obesity, heart disease, type 2 diabetes and can cause depression and other mood problems. Excess fat consumption can lead to increased cholesterol levels and blocked arteries, putting pressure on the heart.
The above tips can go a long way in guaranteeing a healthy physical and mental makeup. You will be in the position to function better personally and at the workplace.