Food is an integral part of life for our body to survive, but at the same time, food is also something we enjoy. In this respect, we should not go extreme, remembering the saying that everything has to be in balance. Read below – how eating habits can impact our daily life!
Have you noticed that after eating a big portion of a meal, instead of getting an extra energy, you are starting to get sleepy and tired? Or, satisfying your hunger in fast-food restaurants with a junk food, after a little while you want to eat again? Almost every one of us has gone through both of these situations and not without reason.
While eating a junk food that consists of a lot of calories and fat, the body releases fatty acids that is delaying insulin and leptin activity. Insulin is a hormone that regulates the accumulation of fat and carbohydrates in the body. Leptin is a hormone from which our satiety depends – it regulates our appetite, the amount of nutrition intake and the body’s energy levels.
If this hormone development is delayed, there is no sense of satisfaction and soon you will want to eat again. The same happens if we are eating very much and fast! Our body is not able to signal the feeling of satiety in a timely manner and it results in overeating.
Unhealthy diet and overeating affect not only our external appearance but also physical and mental abilities.
Research made at Brown University’s shows that adults, who are healthy, are able to work longer and earn more revenue during their lives. Moreover, University of Birmingham’s, who made a research about work environment have also shown that workers, who are eating unhealthy food daily, are more likely to complain of a lack of workability, and those employees who eat rarely fruit and vegetables are more likely to lose productivity.
In the end, we can make a conclusion that our energy level depends on what we are eating daily. However, we should remember that the main rule, in order to gain energy, we have to eat healthily and have a balanced diet – that would be a great eating habit.
3 Healthy Eating Habits That You Should Try
Do not skip your meals – plan them!
The most common reason why people usually tend to overeat is that we bring our body close to a state of hunger. Remember the saying: “do not go to the mall while being hungry”? The same you could say about meals. If you have not eaten for a very long time, your body cannot signal the feeling of satiety in a timely manner. Therefore, we eat more quickly without keeping the track of the amount that was eaten, thus we do not feel full but actually, we are, and that is a very bad eating habit.
In order to avoid situations like these, you should plan your meals ahead, taking a decision on meal times and a menu before hunger.
How many meals should I have?
You’ve certainly heard about recommendations such as eating only 3 meals or eating 5 meals a day. However, there are no right answers, because for every one of you it could be different. Listen to your body, maybe you feel better eating a few meals a day, but keeping small but frequent meals will give you a desire to eat and get snacks more, then do not torture yourself and try to eat three main meals a day. However, there is one meal you should follow – breakfast. Because our morning meal can influence the rest of the day. In order to star and spend your day effectively, it is necessary to have a healthy meal in the morning, which would balance our level of energy and increase our ability to focus during the day.
Avoid processed food – choose fresh!
The quality of the nutrition taken up significantly affects our ability. Nearly all that we eat produce glucose, which works as a fuel for our body. Avoid processed and especially refined foods with low nutritional value. For example, dishes such as donuts or fast food hamburgers deliver glucose very quickly, so we can be productive for just 20 minutes, but then quickly get tired and lose the ability to concentrate. In order for our brains to function productively, glucose levels should be regulated throughout the day by using more nutrients that give us energy and improve brain health and productivity. For example, vegetables and whole wheat flakes contain fiber and compound carbohydrates that release glucose slowly, which means that our glucose levels are stable and we feel good and we can concentrate on work longer.
The following list of vitamins, which are important for our brain function, are listed:
Folic acid or vitamin B9 is needed to avoid anemia and maintain energy in balance. It’s found in greens, beans, peas and lean meat.
Omega-3 and 6 fatty acids improve the formation of brain cells and strengthen the brain’s part (synapsis), which is responsible for memory, thus improving the ability to concentrate and focus. Use linseed, walnuts, and fish.
Vitamin C improves your immune system and helps to absorb all the necessary substances in the body. It is found in berries, citrus fruits, and pepper.
Vitamin E as an antioxidant fight with free radicals and build mind and perception ability. Eat nuts, especially almonds, avocados, sunflower seeds and add vegetable oils.
Eat slowly – enjoy your meal!
Mindful eating is a concept that gaining a popularity very fast. It means eating and understanding when you eat and what you eat by enjoying every bite and listening to your body.
By using this eating habit, you will start automatically eat slower un avoid overeating, because as we know, our stomach needs at least 15 minutes in order to give a signal to our brains that we have enough.
Unfortunately, nowadays we are facing the factors that significantly impede the introduction of deliberate eating every day. It is easier to “fall” into your coach and eat your dinner while watching a TV, thus forgetting about how big portions should you eat. Also, in many dinners there are screens in front of your face, that is taking away your attention from a controlled eating process. Or maybe you have already created a ritual yourself while eating your lunch during your favorite TV series. Anyway, any activity, other than eating itself, would be unnecessary. In the most cases, these “multitasking” activities lead to the same result – overeating.
As we have found previously, our digestive system converts food into energy and our energy is the “fuel” that is used during our working day to keep up our productivity. When we eat exactly the right amount of food during our meal, our energy level is exactly as much as it is needed in order to have a productive day.Be aware of the eating process itself, do not watch the TV, drop your book or smartphone and leave half an hour just for your meal.
All of these suggestions will help you develop a healthy daily routine. Make changes gradually, be patient, because changing each of your old habits requires concentration and time. The slower the change, the more stable the result will be!