15 GHP Fitness and Nutrition Awards 2024 But when surveyed, a shocking one in ten Brits revealed that they only take 15 minutes or less. Slightly cheekier, or employer permitting, almost one in five Brits enjoy the luxury of a lunch break longer than 60 minutes. Olivia shared that the optimal number and length of work breaks in a day will vary depending on individual preferences and what you are optimising for, e.g. happiness or productivity. It is thought that employers who encourage flexibility and autonomy in how their employees structure their work breaks will elicit the best outcomes in terms of employee satisfaction and happiness, which in turn, has strong links to productivity. Food Choices and the Cost of Living When we asked survey respondents what they have for lunch, a whopping 54% shared that they bring a packed lunch from home. With eating-out prices rising and the cost of a luxurious lunch climbing, it’s no surprise that workers are making their own lunch. Interestingly, a survey we conducted last year found that taking homemade lunches to work features in the top 5 of 2023’s New Year’s resolutions with almost 1 in 3 (32%) of us having set a goal to bring in more homemade lunches. Our nutritionist expert revealed that generally speaking, a packed lunch has the potential to be better quality if it is filled with homeprepared food compared to a store-bought or takeaway lunch. Our survey revealed that a shocking one in twelve admitted to skipping lunch completely, with 7% of us simply snacking or grazing and not having a proper meal. Nutritionist Olivia shared that skipping lunch, or any meal for that matter is essentially depriving your body of essential nutrients and energy that it needs to perform everyday tasks, both internally and externally. Skipping lunch is likely to result in drops in energy and therefore reduced cognitive function and productivity. In addition to, increases in hunger and cravings which can make it difficult to manage snacking and general food intake later in the day. Top tips from a Nutritionist for creating a balanced and filling packed lunch include: 1. A source of lean protein that is roughly the size of your palm. Protein aids satiation and will help keep you feeling fuller for longer. 2. At least 2 servings (2 cups) of mixed fruit and or veg will go a long way in providing you with the vitamins and minerals that you need on a daily basis. In addition, fruits and veg are a great source of dietary fibre, which again contributes to filling you up and healthy bowel movements. 3. A source of carbohydrates, preferably wholegrain. Carbohydrates are your brain’s main source of energy and will help to fuel your day’s activities and tasks. 4. A source of plant-based fat, again contributing to feeling full and having energy throughout the rest of the day. The full blog and research can be found here tay Hydrated at Work We asked survey respondents how much water they’re consuming at work on a daily basis. A shocking 47% almost half of respondents shared that they drink 2 glasses of water or less (including no water) at work! Nutritionist Olivia Bell Macdonald shared that on average, it is recommended that males should be drinking roughly 10 cups of water per day, which is the equivalent to roughly 2.6L. For females, it is slightly less; 8 cups of water or the equivalent to 2.1L. With the average time spent at work equating to around 8 hours, Brits should be considering drinking a minimum of 4 glasses to stay healthy and hydrated. Managing Caffeine for Focus Preferring a caffeine boost over water, over 44% of Brits shared that the indulge in 3+ cups of tea or coffee a day. Our expert revealed that adults consume no more than 400mg of caffeine per day which is the equivalent to about 2 espressos, 4 instant coffees or 8 cups of tea. While caffeine has its benefits, including enhancing focus, productivity and arousal, when consumed in excess and at the wrong time of day, its side effects far outweigh the benefits. Where possible, avoid consuming caffeine until at least 2 hours after waking. This allows you to take advantage of the body’s natural cortisol surge (helping to regulate your sleep-wake cycle) in the morning and maximise your response to the caffeine once the cortisol has tapered off. In addition, caffeine is known to delay sleep initiation and sleep intensity so it would be wise to avoid consuming caffeine after lunch for this reason. With 16% sharing they don’t drink tea or coffee and 15% sharing they don’t drink water, it’s not a surprise that busy Brits will be looking for a quick sugar fix in the form of sugary pop and caffeinated energy drinks. Sleep Well, Work Better Expert nutritionist Olivia suggested that ideally, most people should be aiming for between 7-9 hours of sleep a night. 60% of our survey respondents reported having between 6-7 hours of sleep with 18%, almost one in five, reporting that they get 6 hours or less. Adequate sleep, both time and intensity, is vital to optimal functioning and research shows that even just one night of poor sleep has the potential to lead to negative physical and mental health outcomes. In the short term, some examples of negative effects of inadequate sleep include; impaired cognitive function, ie. difficulties with memory and concentration and inability to perform complex tasks. As well as increases in hunger and preferences for sweet foods. Take Breaks to Boost Productivity By law, workers have the right to one uninterrupted 20 minute rest break during their working day if they work more than 6 hours a day. Top Ten Tips For A Healthier Lifestyle At Work S
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