‘Feedback is the breakfast of champions’, said Ken Blanchard, American business speaker and author of the seminal business book ‘The One Minute Manager’. But in the rush to namecheck all of the metaphorical concepts that owner-managers should be swallowing – fear, risk, doubt – we can easily forget that breakfast itself is pretty important in its own right.
In modern hustle culture, eating is at risk of being seen as an indulgence. From the ‘al desk-o’ sandwich to the hyper-optimised meal in a can, nutrition seems to come second to more work. As a small business owner, you're likely no stranger to long hours, high stress, and a seemingly endless to-do list. How bad can skipping the odd meal be? Turns out, not great.
The High Cost of Poor Diet
Our bodies and minds are more sensitive than we might first presume. While we can certainly make it to the office and push through the day in less-than-peak condition, the impact on our actual performance is measurable.
Research from the World Health Organization shows that inadequate nutrition can lead to a 20% decrease in productivity and it’s not just about not eating enough. One study of office workers found that, when people engaged in unhealthy eating behaviours, they were more likely to report having physical problems the next morning, including headaches, stomach aches and diarrhoea.
These physical and emotional strains associated with unhealthy eating were, in turn, related to changes in how people behaved at work throughout the day. When it comes to preparing for the next day, your sleep pattern (find out more about those here) and your eating matter as much as your to-do list.
You need to drink more than coffee
While tea and coffee are the go-to stimulants to get through the day, it’s easy to forget that these can have a dehydrating effect. Remember that our brains are about 75% water. Drinking enough fluids is essential – even mild dehydration can impact cognitive functions, such as your ability to focus, analyse, and use your memory
It doesn’t even take much. Research has shown that even slight dehydration (a body water loss of between 1%- 2%) impairs cognitive performance. Focusing on stimulating drinks in the first half of your day, as many of us do, can quickly lead to energy crashes, headaches and over-caffeinated twitchiness in the afternoon.
The Nutrition-Productivity Connection
The good news is that prioritising healthy eating can have a significant impact on your energy levels, focus, and mental clarity. By fueling your body with the right inputs, you can unlock additional potential and achieve peak performance.
And it’s not just about your own diet. Eating well can benefit everyone in your business, with one study finding that a healthy approach to food increases productivity, decreases the number of sick days, increases happiness, and improves employees' overall performance. By taking a proactive policy that makes it easy for you and your team to eat well, you can reap the long term rewards of a more energised, engaged and empowered workforce. But this starts with leading by example.
Your Nutritional Toolkit
There’s no one magic wand for improving your diet. The more realistic option is creating systems that make eating well easier – where the healthy option is also the most practical one. Here are some practical tips to incorporate healthy eating into your busy schedule:
- Breakfast, The Foundation of Your Day: Don't skip the most important meal. A balanced breakfast with protein, complex carbohydrates, and healthy fats (think eggs, whole-grain toast, and avocado) will set you up for sustained energy throughout the morning.
- Pack A Lunch: Restaurant meals can be unpredictable and often less healthy than home-cooked options. Prepare a nutritious lunch in advance to avoid last-minute unhealthy choices.
- Strategic Snacking: Keep healthy snacks on hand to prevent energy dips. Nuts, fruits, and vegetables are great choices that provide both nourishment and sustained energy.
- Hydrate Smartly: Dehydration can lead to fatigue and brain fog. Aim to drink plenty of water throughout the day, and avoid sugary drinks that can lead to energy crashes.
- Mindful Eating: Slow down and savour your food. Pay attention to your body's hunger and fullness cues. Mindful eating can help you avoid overeating and make healthier choices.
- Listen to Your Body: Pay attention to how different foods affect your energy levels and mood. This will help you identify what works best for your unique needs.
Your Nutritional Investment
Investing in your nutrition is not a luxury—it's a necessity for your long-term success. By prioritising healthy eating, you're not only improving your own health but also empowering your business to thrive. Think of it as a smart financial decision, where the time spent is a route to greater productivity, better decision-making, and a more-focused, happier you.
Remember, small changes can make a big difference. Start incorporating this mindset with the same focus as you bring to the rest of your business and find how a healthier body can lead to a healthier business.
