Do you wake up each morning ready to take on the world, but feel like the walking dead by lunchtime? There are a number of reasons why you may hit a wall of fatigue in the middle of the day, one of them being poor diet and nutritional intake.

This can ultimately lead to low morale in the workplace, which in turn can affect your work productivity. Changing your diet is the easiest way to improve your lifestyle, keeping you focused on your work throughout the day.

Increase Your Water Intake

Drinking more water could possibly be the most basic change you can make to your diet. Remember that an adult male’s body is made up of 60% water, which means that our body naturally functions better when we’re topped up on H2O.

The Journal of Nutrition published a study indicating that dehydration can affect mood, concentration and mental skills. The study, which tested 25 women, proved that even that the loss of only 1% of the body’s water weight impaired brain function and temper.

How much water your body needs per day depends on a number of factors, including your level of activity or the temperature of your office. The NHS recommends that we drink 1.2 litres of water per day – this measures to about 6 to 8 glasses.

Water, water everywhere and quite a lot to drink

There’s Plenty More Fish in the Sea

Studies conducted by the University of Maryland Medical Centre states that omega-3 fatty acids “play a crucial role in brain function”. An increased intake of these fatty acids can improve your concentration at work and boost your productivity.

The studies have also proven that omega-3 oils can reduce inflammation and help to lower the risk of cancer, heart disease and arthritis, amongst other chronic diseases – so it’s safe to say that omega-3 oils not only improve your work life but also your overall well-being.

Omega-3 fatty acids can be found in foods such as fatty fish (mackerel, tuna, salmon), nuts (particularly walnuts) and flaxseeds. However, if you don’t want to alter your diet or meal sizes, taking daily fish oil supplements can ensure you are still getting the right amount of brain food.

Eat Smaller Portions on a Regular Basis

Growing up we have always been told that it’s healthy to eat three large meals a day, however, this theory has been debunked in recent years: now we are advised to eat smaller portions throughout the day instead. By doing this, we maintain a steady blood sugar level that helps to keep our energy levels up throughout the day without feeling pooped come lunch time.

The best way to keep your energy up is by utilizing the carbs on your plate. Carbohydrate foods release a sugar called glucose which is the primary source of energy for your body.

Complex carbohydrates such as whole grains take longer to digest than refined carbohydrates (white bread and pasta), which prevents blood sugar fluctuations throughout the day, helping to maintain those increased energy levels. It is also important that you monitor your portion sizes to avoid weight gain.

Some advice never changes: eat your greens!

Eat Your Greens

Changing what you eat can drastically increase your energy levels and concentration throughout the day, not to mention improving your overall wellbeing. Adding more fruit and vegetables to your diet will help you work through your day without feeling drained.

If you feel like something sweet at your elevenses, reach for a banana – the fruit is a slow-burning carbohydrate that releases glucose into the bloodstream at a steady rate, which means that there you have a consistent increase of energy that will help you fight the fatigue.

You could also introduce leafy greens to your diet, which are packed full of antioxidants that help boost your brainpower. As well as this, leafy vegetables are full of B-vitamins, which can also help concentration, memory and generally improve your overall brain function.

Reach For Foods Rich In Iron

According to the National Diet & Nutrition Survey, four in ten females aged between 16-24 have low iron count – this can make you feel tired and you may find it hard to focus on your daily tasks.

Iron helps to make red blood cells – those are the ones that carry oxygen around the body. If your body isn’t producing enough red blood cells, then it’s not getting enough oxygen, and you can feel a little weary.

Luckily for us, iron can be found in a number of types of food including, liver, red meat, beans, nuts, dried fruit and leafy vegetables. The NHS recommends that adult male should consume 8.7mg of iron per day while women should be incorporating 14.8mg of iron into their diet.