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As a professional in healthy eating and a fervent defender of continuous learning throughout the different stages of life, I would like to explain to you the many benefits that correct nutrition provides for your personal development.
Through different nutritional guidelines, you too can increase your physical and mental performance, improving your daily productivity and achieving each of the goals that you set for yourself. It is easier than you think!
How nutrition affects the personal development of each one
Food is the basis of life. Through food and the different types of nutrients that we obtain from them, we get the energy we need to face each day, maintaining adequate health.
Did you know that the foods we eat have a direct impact on our cognitive activity? Certain vitamins, minerals, and other nutrients that we acquire through the diet are essential for the proper functioning of our brain and can affect us in a positive or negative way.
According to a study carried out at the San Juan de Dios Hospital in Barcelona, a poor diet is closely related to anxiety and depression disorders in today’s young people. On the other hand, following a suitable diet, rich in the nutrients that our nervous system needs to function properly, favors a better state of mind, which will allow you to face each of the daily challenges with more strength and energy.
Tips to increase productivity through proper nutrition
Acquiring good healthy eating habits begins in childhood. If this has not been your case, don’t worry. It is never too late to start following a healthy and balanced diet that allows you to enjoy food while taking advantage of the positive aspects of nutrition in your personal development.
Now we are going to see how, through good nutrition, you can increase your physical and mental productivity, improve your mood, and get the energy you need to meet your short and long-term goals.
Complex carbohydrates
Carbohydrates are the main source of energy for our body and also for the brain. It is impossible to function well if we do not have enough energy, so starting the day with a good breakfast that contains this group of nutrients is essential to perform better and wake up wanting to eat the world.
Although it is true that sometimes without realizing it we include them in excess – and that is why nutritionists tend to eliminate them in weight loss diets – the reality is that we cannot live without them because they are the main energy foods, and we need the energy to function.
Replacing refined sugars and refined flours (such as white table sugar, sweet plan, etc.) with complex carbohydrates has the advantage of maximizing the release of energy. Carbohydrates that come from whole grains, pasta, rice, and complex starches are digested more slowly, keeping blood glucose at a constant level for longer.
The fiber in this type of food is also used by the intestinal flora, strengthening the immune system and improving the feeling of inflammation. This is noticeable both on the outside and on the inside, making us feel lighter and in a better mood all day.
It is worth mentioning that, the less treated the food is, that is, the more natural it is possible, the healthier it will be and the greater amount of beneficial nutrients are obtained from them. Instead of white flour, it is better to take them whole; instead of pasta, take whole wheat grain; consume brown rice and corn.
Fruits and vegetables as a source of micro-nutrients
Eating fruits and vegetables on a daily basis is essential to obtain the nutrients the brain needs to cope with physical and mental stress. Rich in vitamins, minerals, and other beneficial substances to improve mood, the colors of these plant foods are a clue to know which nutrients they have in greater quantity.
For this reason, it is so important to vary the fruits and vegetables we eat, making the diet more fun through various new textures and flavors.
A trick to always maintain a good mood according to each season of the year is to use seasonal products. Mother nature is wise and always provides us with the most suitable nutrients through plant foods typical of the time in which we find ourselves.
A varied diet rich in nutrients
In addition to consuming carbohydrates, fruit, and vegetables, a balanced diet should contain good quality protein and fat foods. There are some nutrients that only come from fatty foods or foods of animal origin, which complete the daily requirements of each person. In the case of a vegetarian or vegan diet, there are other ways to supplement these nutrients.
Enrich your diet with all kinds of healthy food such as meat, fish, eggs, dairy, legumes, and nuts. The fat from olive oil, oily fish, avocado, and egg yolk is very healthy.
Take each food in moderation, distributing your meals in small portions throughout the day so that you do not lack energy at any time. You will find it easier to stay in line if you eat well, improving your self-esteem and feeling better on the outside and inside.
Healthy and delicious snacks
Another tip to take advantage of nutrition in your personal development is to avoid less healthy fried sweets and snacks, replacing them as much as possible with fresh and natural foods.
Fruit, nuts, or skimmed dairy are very rich and healthier snacks. They are perfect for controlling food cravings, as they are more filling than many sweets and less healthy foods. They also suppose a small push in those moments in which you notice that the forces begin to weaken, to motivate you, and continue with the project you have in hand.
Mindful eating
Just as important as focusing on whatever task you do to do your best, is taking your time to feed yourself. Spend enough minutes at each meal to disconnect from everything, eating more consciously and enjoying each of the foods.
Avoid using your lunch break to do other pending tasks, check your social networks, and even watch TV. Eating quickly and focusing on other things only increases stress, which worsens digestion and is not at all conducive to your mood or the personal growth you have in mind.
The time for breakfast, lunch, dinner, and even when you enjoy any snack between meals, should be relaxed. Practice mindfulness with your food, enjoying each of the flavors and textures, eating slowly and well, and you will feel much fuller, favoring efficient digestion for the best use of nutrients.
Your mind and body will thank you for these moments of peace and then continue working with totally renewed energy. Your day will be more enjoyable!
Hydration and physical exercise
As important as nutrition in the personal development of each one is to follow correct hydration and play sports so that the body and mind work 100%. Your brain needs water. Your body needs movement, so don’t be shy!
Even if you have a sedentary job most of the time, your body still loses water and you need to maintain your water balance. There are times when we confuse thirst with a feeling of hunger. You can easily detect it if you check the amount of water you drink per day and notice that you do not reach the recommended 2 liters on average.
As for physical exercise, it is the perfect complement to a correct diet to keep your body always ready. Find the time of day when you most want to move, either first thing in the morning, in the middle of the afternoon to relax, or at the last minute to release the stress accumulated throughout the day. Lead an active life and spend at least 30 minutes a day practicing your favorite sport, to recharge your batteries and perform better.
Each person has their own goals, and to reach the goal there are different paths. Start by taking care of your diet so that your body has the energy and enthusiasm necessary to face your daily routine, taking advantage of the advantages of nutrition in your personal development.
