According to research by the International Labor Organization (ILO), inadequate nutrition can reduce productivity in the corporate environment by up to 20%. Another survey, carried out by Harvard Business Review magazine, shows that 33% of business leaders are chronically exhausted.

In this context, nutritionist Danilo Macena, specialized in sports nutrition and director of Clínica Macena Saúde Suprema, explains that symptoms of exhaustion can be favored by flaws in the eating routine. On the other hand, according to him, managing an adequate diet can increase levels of professional satisfaction and income.

Common symptoms of power failures

When food is the cause of burnout, some symptoms can help identify it. “[…] The main complaints are irritability, excessive tiredness, not only physical but also mental. Throughout the day, many report an abrupt drop in energy, as well as low productivity and difficulty concentrating”, says Danilo Macena.

The nutritionist explains that nutrient deficiency impairs essential body functions. Sleep even stops being restorative and providing energy appropriately. “When there is an incorrect diet, there is no adequate production of neurotransmitters. This impairs restful sleep, causes the person to wake up more tired and increases symptoms such as anxiety, headache and desire for more palatable foods”, he states.

The expert even mentions that there is scientific evidence about the influence of food on brain performance, affecting professional and personal performance. “Glycemic fluctuations, low protein intake and micronutrient deficiencies impact the production of energy and neurotransmitters linked to focus, memory and anxiety control. This impact is widely described in the literature”, he notes.

Main dietary mistakes in business routine

Among the main dietary flaws identified in the office, Danilo Macena highlights poor food management. He points out that this interference may arise due to the tumultuous business routine schedule.

“The main mistakes are long periods of fasting followed by high-calorie meals, excess ultra-processed foods and low protein intake. This contributes to weight gain, loss of muscle mass and increased fatigue”, he points out.

Important nutrients for health

To maintain more stable energy levels, the nutritionist cites the essential nutrients to maintain energy stability and functional performance: “Proteins, well-distributed carbohydrates and micronutrients such as magnesium, iron and B vitamins are fundamental. Without a strategic diet, there is no energy stability throughout the day.”

Coffee consumption and its impacts

Coffee consumption also requires control, as excessive use can compromise the expected effect. Despite the benefits, exaggeration interferes with the body’s balance. “Coffee is a fantastic food, which is neuroprotective and there are studies indicating that it helps prevent Alzheimer’s, but excessive consumption saturates receptors and reduces their effect. This can cause anxiety, gastric irritation and even a feeling of sleepiness, because these receptors cannot handle all the caffeine. The ideal is to maintain controlled doses”, recommends the nutritionist.

Proper nutrition is beneficial for businesspeople

According to Danilo Macena, it is clear that businesspeople with adequate nutrition have more satisfactory performance. This is because leaders with erroneous nutrient intake face energy swings.

“Businesspeople who eat well, practice physical activity and sleep adequately have better cognitive performance and more energy. Those who have a disorganized diet face frequent fluctuations”, he points out.

Eating strategies for intense routines

According to Danilo Macena, it is essential to adapt your diet to your routine to maintain your performance in cases of long working hours. Nutritional planning considers limitations and proposes viable alternatives.

“Not everyone is able to eat several meals a day, so it is possible to concentrate nutrients in the main meals or use practical strategies to meet the needs until the next time to eat”, he explains.

After adjustments to the diet, reports indicate consistent improvement in different aspects of the routine. According to Danilo Macena, the effects go beyond physical disposition. “With an adjusted diet, there is a reduction in body fat, improved energy, increased focus and even libido. Professional performance evolves because the body starts to function in a more balanced way”, he concludes.

By Enzo Tres