Corporate Wellness Tips by Nutritionist & Dietitian Avni Kaul
Do you know every year most Indian companies incur a substantial loss due to the high-stress level of their employees? These losses are neither easy to identify nor it is possible to quantify them in financial figures. For example issues like absenteeism, fluctuation of employee performances, missing the project deadlines, poor employee and manager relationship etc are some of the problems that commonly originate from employee stress.
At the employee’s end, constant stress can gradually destroy their mental and physical well-being. Stress can lead to a number of problems like – hypertension, diabetes, heart issues, obesity, depression and can trigger many psychological issues.
Talking on this topic India’s leading Nutritionist and Corporate Wellness Coach Avni Kaul shares important tips on how employees can control their stress level with an easy change in their daily diet plan.
1. Eat less but eat often
During stressful days, a person should avoid taking heavy meals; rather he/she should eat small quantities in the frequent intervals. This will help them to keep their metabolism ticking all day and they will minimize peaks and troughs in energy levels.
2. Daily breakfast
Never skip breakfast, even though you may not feel hungry or if you are getting late for office. Eating breakfast helps to kick start your body’s metabolism for the day and also helps to stabilise your blood sugar level which will, in turn, reduce stress. For your breakfast, choose seasonal fruits, oats, milk and whole-grain cereal for maximum benefits.
3. Focus on Schedule
A lot of people across the world use the “push and push” approach, they think if they keep working and keep pushing for 8 to 10 hours, more work will get done. Though “push and push” approach can show them to be always busy, but in reality, such a work approach reduces the productivity levels, increases stress and at the end of the day, an employee is left with very little energy for his/her family.
Hence organization should encourage their managers and employees to schedule their daily work. In this schedule, they should devote breaks for a small walk, stretch at their desk or do breathing exercises.
4. Eat Well Throughout the Day
Eating a healthy diet can reduce the negative effects of stress on your body. A healthy diet builds a solid, more enduring foundation for your body by reducing oxidation and inflammation and by helping to reduce weight gain. Hence make sure you eat fruits and vegetables every day that contain Vitamin B and Magnesium:
B Vitamins can help you feel more energetic after a stressful day. Bananas, green leafy vegetables, avocados, nuts, seeds ,meat, fish and dairy products all contain essential B vitamins.
Magnesium – Can help to relax muscles and reduce anxiety. Increase your magnesium intake by eating nuts, especially hazelnuts and peanuts. Green leafy vegetables, whole grains, especially oats, brown rice, and beans are also good sources of magnesium. You can also take a relaxing bath with a good handful of Epsom salts (available at your pharmacist) as these contain magnesium that can be absorbed through your skin.
5. Caffeine
Caffeine can have a lot of negative effects on the body. Consuming more than 500-600 mg of caffeine a day may lead to insomnia, nervousness, restlessness, irritability, an upset stomach, a fast heartbeat, and even muscle tremors. Hence reduce your tea or coffee intake or best replace it with herbal tea, or green tea (which is also full of antioxidants). Reduce the intake sugar also in your tea / Coffee.
