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Ace those tight deadlines…with flying colours!

Late nights and long hours might be the norm, but being continually productive can take its toll on your immune system and energy levels. Ensure you are operating at your optimal capacity with these tips for when time is of the essence.

Take precautions

When faced with the everyday stresses of work & tight deadlines, looking after your body with the right nutrition is key. Limit your exposure to germs by using an antibacterial hand wash and try to limit contact with people who are unwell – that might mean getting some fresh air, and if possible walking or cycling to work rather than sitting on a crowded bus or train.

You can also help maintain a healthy immune system by taking immunity supplements – just remember look for ones that contain combinations of immune supporting ingredients such as vitamin C, zinc, copper and botanical extracts.*

*Vitamin C, zinc and copper contribute to the normal function of the immune system.

Be prepared

Have you noticed some weeks are busier than others? Or do you have a regular, recurring deadline that always stresses you out? Be aware of what commitments are coming up – that might include anything from a big presentation to an extended family holiday – so that you can manage your time and ensure work pressures and competing responsibilities don’t suddenly creep up on you.  

Don’t compromise

It’s tempting to skip cooking and instead eat convenience food when time is tight. But busy periods are when your body needs health- supporting nutrients the most, in order to keep your energy levels topped up and you natural defences strong.

Ensure you get your recommended five portions of fruit & vegetables each day, and remember that taking supplements containing vitamins, minerals, and botanical extracts can also help  support a healthy and varied diet.

Avoid quick-fix solutions

Reaching for another cup of coffee or fizzy sports drink for an extra hit of caffeine and sugar might boost your productivity for a few hours, but it will soon cause your body to slump. Too much caffeine can cause negative side effects such as headaches, anxiety, dehydration and heart palpitations, so it’s best to stick to EFSA (European Food Safety’s Authority) recommendation of limiting consumption to 400mg of caffeine  (four average cups) a day.

Likewise, avoid sugar-filled drinks.

Make time to sleep

One of the latest trends when it comes to boosting your productivity is the power nap, which refers to a brief sleep of around 20 minutes. Even if you don’t manage to drift off, simply sitting back or lying down and relaxing for this short time can help. Avoid quick fixes in the form of chocolate and energy bars, and instead reach for items that will supply you with a sustained energy release, such as almonds or a bowl of wholegrain cereal. At night, if you find it hard to nod off,  read these top tips for a better night’s Zzzzz.

It’s important to pay attention to the warning signals from your body and mind through times of stress, but rest assured that you can alleviate the pressures naturally. And your body will thank you for it.