Eat for Peak Performance

If you know you’re not quite firing on all cylinders, help is at hand with these health & nutrition hacks

Eat to balance your energy levels

A diet that balances your blood sugar is the best way of helping you get back in the game. The same old sandwich at your desk doesn’t work. By getting the wrong lunch, you starve your brain of the key nutrients it needs to function at peak performance.

THERE ARE 3 SIMPLE RULES

1. Eat regularly

2. ALWAYS eat protein at every meal/snack 

3. Be selective about the amount and type of starchy carbohydrates

QUICK WIN

Swap your usual tuna mayo sandwich and crisps for a soup and a protein-based salad, or at least a wrap or open sandwich (both of which are less bready). All high street eateries will have plenty of options. Aim to find three to four different things you enjoy.

Reduce caffeine

There’s nothing inherently wrong with caffeine. However, caffeine is a stimulant, and it’s addictive! It’s found in coffee, tea, cola, chocolate and energy drinks. Although it may promise instant energy, it just makes the energy problem worse. The more caffeine you consume, the more your body and brain become insensitive to their own natural stimulants, dopamine and adrenaline. You then need more stimulants to feel normal, pushing your body to produce more dopamine and adrenaline. The result is adrenal exhaustion, leading to apathy, lethargy and an inability to cope. Caffeine also has a big impact on the quality of your sleep.

QUICK WIN

Limit yourself to two cups a day and enjoy these before lunch; this gives your body time to get rid of the caffeine in your system before you wind down in the evening. Instead, opt for decaf versions or consider herbal tea or water. You’ll be surprised how much better you will feel simply by cutting back.

Drink more water

Water makes up about 60 per cent of your body, and every single cell needs water to function properly. And every day the body needs to replace about 2.4 litres of the stuff. Drinking water also keeps you energised and focused. Not staying hydrated leads to irritability, poor concentration and ultimately poor performance.

QUICK WIN

There are lots of apps for smartphones to encourage you to drink more and record what you drink. However, a good goal is to get yourself a 1.5L bottle of water from the shops and ensure you finish this by the end of the day, on top of any other drinks you’re having. The bottle is a visual reminder of how well you are doing. Ideally, you want to work up to having 2L a day.

Plan ahead

Eating food you have cooked or prepared at home is healthier for you. It is also considerably cheaper. If you grab a coffee and a croissant first thing, then head for a second coffee and a snack, grab lunch out and a ready meal on the way home, it’s easy to burn through £35 in a single day.

Quick win

Your challenge is to plan what you will eat for the week.

When will you do that?

When will you shop? Online will save you time and avoid temptation.

If you make breakfast to take to work, what can you put in place so that it actually happens?

Focus on getting a good night’s sleep

Sleep matters big time. Not getting enough is sabotaging your health and killing your productivity at work. Lack of sleep also messes with stress hormones, and stress messes with your sleep. It’s a vicious circle, and one particularly good reason why it is so important to take the time to unwind before hitting the sack.

Researchers claim most people need about seven hours of sleep regularly.

Quick win

Figure out how much sleep you actually get daily. For one week, do whatever it takes to ensure that, on more nights than not, you get seven hours. Adjust your bedtime accordingly and do all those things you know to do to wind down before turning in – no screen time for an hour before bed, dark room, even a 10-minute guided meditation app to wind down.

GET SUPPORT TO ENSURE YOU DEVELOP HEALTHY HABITS, that are both sustainable and achievable. info@discoverbetterhealth.co.uk