Adequate Sleep, Physical Exercise Improve Productivity – Experts | The Guardian Nigeria News
Stress has become synonymous with modern life. What about the harsh economic realities, huge workload, deadlines, traffic and other pressures that play a huge role in people’s daily lives. And these are getting worse day by day.
Already, research has linked the level of stress to an individual’s productivity. And although it has been recognized that it is not possible to eliminate stress entirely, health experts have stressed the need to keep the disease at a manageable level, so that it does not have to go downhill. negative impact on the health and productivity of the individual.
Since success is directly related to productivity, experts advise individuals to find ways to deal with stress to stay healthy and be successful in life. One of these ways is to get enough essential amino acids, related vitamins and minerals required by the body to repair, replenish, and revitalize for peak mental and physical performance.
Olubunmi Ajagunna, pharmacist at Fidson Pharmaceuticals, said amino acids are organic compounds that combine to form proteins. Usually, amino acids are formed when proteins are digested or broken down.
He said: “Amino acids are the building blocks of life. Protein helps the body break down food, build and repair body tissue, serves as a source of energy for the body, and performs many other bodily functions. There are 20 different amino acids that make up the thousands of different proteins needed by the human body. Nine of the 20 are considered essential amino acids, which means that they cannot be made by our bodies and must be obtained through our diet.
“Amino acids are molecules that the body needs to produce more than 100 neurotransmitters in the human brain, responsible for improving productivity and focus. These neurotransmitters, including serotonin, dopamine and norepinephrine, also known as “feel-good chemicals” are also responsible for regulating mood.
“Dopamine, one of the neurotransmitters, often referred to as the ‘motivator molecule’, provides the motivation and focus we need to be productive. It is associated with attention span, focus, tracking, motivation, and the ability to experience pleasure. A lack of dopamine is associated with fatigue, listlessness, lack of concentration, forgetfulness, mood swings, difficulty concentrating, insomnia, cravings for sugar, and reduced motivation.
Ajagunna explained that people should eat foods rich in amino acids, vitamins and minerals to produce dopamine.
He said, “Our bodies need tyrosine, a type of amino acid that can be found in almonds, bananas, avocado, egg, beans, fish and chicken. According to the World Health Organization (WHO), the foods we eat could have a significant impact on our brains and our motivation. The right foods can increase brainpower, motivation, and overall productivity by up to 20 percent.
“Micronutrients are the vitamins and minerals found in foods that nourish our bodies and help us stay healthy. They are important for building strong bones and teeth, controlling bodily fluids inside and outside cells, and turning the food we eat into energy for our overall health. We must therefore eat foods rich in vitamins and minerals.
“The best approach to ensure that we are getting a variety of vitamins and minerals and in the right proportion is to eat a healthy, broad diet. This involves emphasis on fruits and vegetables such as watermelon, squash, apple, banana, cherries, kiwi, grapes, tomato, cabbage, broccoli, mushrooms, spinach, grains. whole, beans and legumes, plain yogurt, peas, cottage cheese and dairy products. “
Saying that the body is made up of over 70 percent water, Ajagunna noted that drinking water is helpful in improving productivity.
“Every function of the body depends on water to function properly,” he explained. “Throughout the day, the water storage in the body is slowly depleted, and if we don’t drink enough water to replenish the lost fluid, our brains and other functions suffer.
“In addition, it is necessary to get enough sleep to ensure that the brain naturally increases dopamine. This includes setting aside time to lie down, away from the computer or the television screen. Lack of sleep has been shown to reduce the levels of neurotransmitters and their receptors. The first obstacle to productivity is a lack of sleep. If we don’t get enough sleep, our productivity suffers. We will have less energy and react more slowly. We will feel less creative and focused, and we will find it difficult to make decisions and solve problems. “
Olayemi Akande, also a pharmacist at Fidson Pharmaceuticals, said people should exercise regularly because it helps productivity.
He said, “Exercise is one of the best things people can do to make their brains respond positively. It increases the production of new brain cells, slows the aging of brain cells, and may increase our dopamine levels. One way to be more productive at work is to have better mental health. Regular exercise can help control and prevent feelings of anxiety and depression. When we exercise, our brain releases serotonin which helps us feel better and improves our state of mind, making work stress more manageable ”.
“People should learn to meditate. The overall health benefits of meditation have been demonstrated by hundreds of research studies. Many of them have been shown that meditation increases dopamine, which improves focus and focus.
“It has long been suggested that one way to keep dopamine levels high is to avoid stress, which is almost impossible today. To counter the effects of stress, research has shown that massage therapy increases dopamine levels by as much as 30% while decreasing levels of cortisol (a stress hormone).
“People should also listen to music. Listening to good music can increase feelings of pleasure, improve mood, boost energy, and help focus and focus. Research has shown that much of this is achieved due to increased dopamine levels.
“The food supplement is also important. Our food source is not as complete as it was decades ago, and our daily requirement for fruits and vegetables has doubled in the past 15 years. Supplements are a natural way to boost our immune system and a cost effective way to stay healthy. They are a natural way to strengthen our immune system and help restore balance.