Your brain uses 20% of your daily energy. Nutrients like protein, Omega-3s, magnesium, B-vitamins, and iron support concentration and emotional balance. Since our digestive system and brain are interconnected, a healthy gut helps our body to regulate mood and stress.
Multiple studies have established a relationship between nutrition, mental health, and cognitive behaviour. Increased consumption of a vegetarian diet and moderate consumption of a non-vegetarian diet are associated with reduced risk of depression.
For sustained productivity at work, you need more focus, calmness, a quick energy boost, and good sleep. You can include the foods listed below to achieve the desired results:
| Intent | Foods |
|---|---|
| Focus | Eggs, nuts, leafy greens, whole grains, black tea, green tea |
| Calmness | Banana, seeds, buttermilk, chamomile tea, dark chocolate |
| Quick Energy | Dates, jaggery, seasonal fruits, dal-rice with ghee |
| Good Sleep | Milk, almonds, khichdi, herbal tea |
Self-Activity
Mood plate check
Reflect on your last three meals:
Did you feel:
Energized? Foggy? Irritable? Sleepy? Calm?
Now think:
1. What was common in meals where you felt your best?
2. What could you swap next time to feel more focused and less foggy?
Simple Swaps to Try:
| Avoid these | Try these |
|---|---|
| Biscuits and cookies | Dates or whole fruits |
| Chips | Roasted chana/ peanuts/ puffed rice/ makhana |
| Soft drinks | Lemon water or buttermilk |
| Tetra pack fruit juices | Whole Fruits |
These mindful food choices can fuel your overall body and enhance productivity. Whether at sea or shore, choose food that helps you think clearly, feel steady, and stay energised, because a well-fed mind is your best tool.
However, if you still face difficulties please feel free to get in touch with our in-house nutritionist, Ms. Akshaya Mondkar at nutritionist@executiveship.com.
