Perhaps recruiters are more health conscious and better informed now, but in my day as a recruitment consultant, a hastily grabbed sandwich and coffee, or skipping lunch altogether was commonplace.

What we eat is important but how we eat is equally important

Taking time out away from the desk to eat an unhurried lunch pays healthy dividends. Eating when we’re stressed or rushed causes hormone and chemical imbalances, which prevents good digestion. Good digestion is one of the cornerstones of health. Eating slowly and consciously not only aids digestion but also stops the mind’s momentum, bringing pause and clarity to the day.

Lunch should preferably be eaten away from the desk

Focus on food when eating, not on work. Part of the stress syndrome is being on autopilot, unconscious of the many signals the body sends us, especially when we’re eating. We can avoid some common health related problems by simply tuning in and listening to our body. For example, if you get stiff shoulders, your body is telling you to move about and stretch; when you feel hungry it is time to refuel. Obvious isn’t it, but how many of us ignore the signs and just press on?

Use lunch as a time for pleasure

Make healthy food choices that taste fantastic and if lunching with colleagues, use the time to unwind, laugh and get to know one another better. Don’t talk about work. There are plenty of hours in the day to focus on that. Relaxing and experiencing pleasure as often as possible are both excellent stress busters. If lunching with clients, you will be talking shop while eating, so keep your food choices simple, light and easily digestible. This will also keep you alert.

Chronically stressed people are deficient in essential minerals and vitamins

Replenishing the body with proper nourishment helps to reduce the effects of stress. The minerals magnesium, calcium, zinc and vitamins C and B-complex are at the top of the list because stores of these nutrients are used more rapidly during stress, together with other vitamins such as A and E. Eating a diet rich in vegetables, fruit, whole grains, cereals and seeds replenishes the body with these nutrients.

Take a nutritional supplement for stress

If you are under acute or unrelenting pressure, your body needs additional support. Many nutritional companies make specially formlated nutritional stress formulas. 

Keep stimulants to a minimum

Coffee, tea, sugar, chocolate, carbonated drinks and alcohol are all stimulants and increase stress and anxiety.

Prepare and bring your own lunch occasionally.

Below is a quick, easy salad recipe that contains many of the essential nutrients your body needs when you’re stressed.

Mix together all or some of the following ingredients and dress with simple cold pressed olive oil and lemon.

Raw spinach or rocket

Tomato

Avocado

Cooked salmon or trout pieces

Soaked sunflower seeds (soak overnight for 12 hours and drain)

Roasted or steamed sweet potato or pumpkin

Sprouted legumes such as aduke beans, mung beans or lentils.

Fresh herbs

© Lina Lotto

Lina Lotto was a recruiter in the 1980s. She is now spa director at SenSpa and a stress management consultant.  http://www.senspa.co.uk/stressmanagement