A recent study by the International Labour Office reported that poor diet on the job is costing countries around the world up to 20 per cent loss in productivity. The main reasons cited were malnutrition, excess weight and obesity.Recent research also confirms the prevalence of deficiencies of vitamins B 12 and D—caused by unhealthy diet and lack of exercise—among workers. In the race against time—eating in a rush or skipping meals, specially breakfast—executives are clearly losing out on their diet which includes fatty “office-break” snacks such as samosas, bread pakoras, patties, burgers and pizzas. Add to that, long and erratic hours, prolonged usage of the computer and frequent travel that disrupt fitness schedules. Compounded with stress, this is indeed a lethal cocktail.No wonder early onset of diabetes mellitus, hypertension and cardiovascular diseases have become common among company executives. Genes too don’t seem to help as Indians are at a higher risk for coronary heart disease than Americans (three to four times), Chinese (six times) and Japenese (20 times). According to studies, the average age for cardio-vascular disease is 10 years earlier among Indians than their Western counterparts. Tips for the average executive to prevent diseases and optimise health:Add to your breakfast at least one of these—wholegrains, fruits, seeds, nuts, sprouts, egg, paneer, milk, yoghurt.Avoid long breaks and snack smart with roasted whole grains, nuts, seeds, multigrain bread sandwiches, baked crackers and samosas, multigrain bhel, roasted whole grains/khakra, dhokla, salads with low-calorie dressings and fresh or dried fruits.Remain well-hydrated with water, green tea and soups through the day. Avoid excessive tea and coffee.Plan for the 4 p.m. to 7 p.m. hunger pangs. Irrespective of the size of lunch, this time coincides with the greatest need to eat, when the day’s stress and pressure eases (whether at home or at work).Get home before dinner. Avoid large meals later into the night. If unavoidable, grab a healthy bite before reaching home. Top it up with a soup, vegetable or milk.Those who are up late into the night, avoid excessive snacking. According to research, eating late into the night can disturb hormonal balance and predispose one to developing obesity, high blood pressure and diabetes. No wonder almost every other urbanite complains of hyper-acidity, gastritis, constipation, irritable bowel syndrome (IBS), fatigue, sleep disturbances and expanding waistlines. Unchecked, this eventually leads to dyslipidemia (high cholesterol), high blood pressure, increased uric acid, diabetes and even cardio-vascular disease.Avoid adding sugar to tea/coffee and other beverages. Also, avoid tea/coffee from vending machines.Alcohol—stick to the rules. One drink for women and two for men is fine.Keep smart snacks with you at office and during travel.Look for places with gyms when traveling out.De-addict yourself if you take excessive alcohol or tobacco in any form.Enroll in wellness workshops at work such as those related to yoga and stress management.Go for yearly executive health check-ups. Follow-up with necessary changes and monitor your parameters, particularly if you have a family history of obesity, diabetes mellitus and heart disease.According to WHO, adequate nutrition can raise national productivity levels by 20 per cent. Whenever companies provide initiatives such as fruit-and-vegetable breaks and access to physical activity, employees report a change in their eating preferences, many lose weight and look forward to healthier eating options.
