a

Guest Post from Rosie Letts

As a nutritional therapist, people are always surprised to hear the majority of my clients have top-tier occupations like law, medicine, athleticism and banking. Nutrition is more than weight control, it is understanding how to cater for the daily needs of your physical and mental wellbeing! A recent study over a period of 10 years shows there’s been a 34% decline in UK vegetable consumption and a 56%  decline of omega 3 fatty acids in British diets – but why? The chronic symptoms of leading a stressful, poorly nourished life are tough to alleviate, so it’s far better to prevent rather than cure.

Did you know?

Studies from South-East Asia, Europe and the US have proved people with healthier diets are 50-60% less likely to suffer chronic disease, have 56% more productivity in the workplace, and 62% more likely to flourish in goals and aspirations.

So where do we start?

Vitamins and minerals play a key role in your brain health, particularly C, D and B complex. If you’re following a plant-based diet, it’s vital to supplement B12 to maintain mental wellbeing.

Foods that can directly boost your work efficiency:

Folate, (Beans and greens) – Folate (Vitamin B9) reduces cognitive impairment and improves brain function as we age. A lack of folic acid is often found in patients with Alzheimer’s!

Omega-3 (Walnuts, flaxseeds) – A powerful prevention for memory loss, concentration and depression by supporting cellular growth of the brain.

Vitamin C, (Berries, Citrus fruits) – Neurodegenerative diseases often have  high levels of oxidative stress. Vitamin C acts as a vital antioxidant in the brain!

Vitamin E, (Nuts, Seeds) – Preserves brain function and protects against nerve-cell degeneration.

Blood Sugar Levels
Sugary, salty office foods are most often used to fulfill that mid-afternoon energy crash, causing a huge insulin spike. When insulin levels are chronically elevated, much of the energy gets selectively deposited into the fat cells. Fructose has been found to heavily impair cognitive communication between brain cells, meaning your concentration and productivity is heavily compromised. Sugar can also skyrocket your cortisol levels, leaving your body in an extremely stressed state. Which, you guessed it – has a huge impact on your brain function and overall physical & mental wellbeing! Wholegrain cereals, pulses, fruit and vegetables are more filling. The sugar in these foods are absorbed much slower, they don’t cause dangerous side effects.

Small Steps to Better Health

Eat Breakfast
Far too many of us skip a nourishing breakfast to rush out the door. Breakfast kick-starts your metabolism and bodily function, without it we are left irritable, stressed and tired – the perfect recipe for a big fat sugar craving! Many studies have linked eating breakfast to better memory, concentration and weight control.

Snack Healthy
Prepare some healthy snacks to take to work with you, take some in your bag on the go! Healthy fats like nuts and seeds are excellent for satisfying the mid-afternoon hunger strike that often leaves us reaching for a donut (or two!).

Protein
Protein contains 20 amino acids, which make up the chemicals your brain needs to regulate your brain function, thoughts, feelings and concentration levels, so it’s a crucial part of your diet. Lean meats, pulses and grains such as quinoa and amaranth are an excellent sort of protein.

Making the change to a more delicious, nutritious lifestyle doesn’t have to be as overwhelming as it seems – take it one day at a time. There a hundreds of breakfast, lunch, dinner, snack, sweet and drink recipes over on my site, 100% created (and taste-tested) by me! https://www.rosielettsnutrition.com/recipes/.