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From Smart Eating To Mindful Breaks: How To Stay Energised Through Every Workday
From Smart Eating To Mindful Breaks: How To Stay Energised Through Every Workday
The modern workday demands more from us than ever, with longer hours, back-to-back meetings, constant screen time, and the pressure to stay mentally sharp. It's no surprise that fatigue creeps in by noon for many. But sustaining energy isn't about pushing harder; it's about optimising the small, everyday habits that structure your day. From the breakfast you choose to the way you sit at your desk, the right strategies can completely shift how your body and mind perform.
Dietician Dr. Pratyaksha Bhardwaj, World Record Holder Dietician and Weight Management Expert, believes the secret to sustaining energy begins early. He explains, “Breakfast should be both tasty and healthy, with complex carbs and protein to keep blood sugar steady." He stresses the importance of steady hydration, recommending sipping water throughout the day rather than gulping it at once.
When it comes to lunch, he suggests swapping heavy meals for lighter, nutrient-rich options like grilled vegetables, lentils or quinoa salads to prevent the afternoon slump. For snacks, he recommends keeping it simple with fruits, yoghurt or roasted seeds – the kind of nourishment that fuels you rather than slows you down.
Clinical dietitian Dr. Ridhima Khamesra echoes the importance of consistent fueling and rest. She advises that adding herbal teas or soothing music can help unwind after a hectic day.
Energy isn't only about food. It's also about how your body moves. Dr. Bhardwaj emphasises incorporating small activity breaks: “Standing up, stretching, or walking for five minutes every hour enhances blood circulation and keeps you mentally alert."
Sunlight, too, plays a crucial role. Dr. Khamesra encourages stepping outdoors even briefly, as “exposing yourself to natural light and taking a few deep breaths acts as a natural reboot." It's the kind of reset your body craves but often misses during long stretches at a desk.
Energy isn't solely an individual responsibility. Workplace culture shapes it. Wellness expert Shruti Swaroop, Founder of Embrace Consulting & Co-Founder International Inclusion Alliance, highlights the need for companies to create supportive environments. She says, “Small gestures like stretching corners, walking meetings, and mobility breaks can significantly help employees fight fatigue." She also emphasises the importance of ergonomic setups for better posture and focus.
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But mental well-being is just as crucial. She explains that organisations should offer mindful pauses: flexi-working, quiet zones, wellness apps, and thoughtful workload distribution. Creating a balanced culture, she believes, leads to teams that are more creative, innovative and collaborative.
Sustaining energy during a busy 9-to-5 doesn't require drastic change – just mindful adjustments. Smart nutrition, purposeful breaks, better sleep, and a workplace that prioritises wellness form a powerful combination. When both individuals and organisations work together, the result is not just productivity but a healthier, more energised work life.
Source: News18
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