Since lockdown has eased, it’s been almost impossible to avoid diet talk. From articles that claim to have the cure for ‘lockdown love handles’, to the Prime Minister himself urging us to slim down, it’s unlikely that you’ll have missed it. Although weight loss can be beneficial for health, the way that many of us lose weight can be deeply damaging. Fad diets and ‘get thin quick’ weight loss methods are popular, but they often encourage the dieter to eat far less than their body requires. And under-eating can impact so many areas of your life. Some of these impacted areas are obvious — your health, your relationships, your body. But you may never have considered how it can affect one very important part of your life — your career. It does this in a number of subtle ways that you may not even realise.
You’re Tired
Do you ever find yourself dozing off at your desk, or yawning all the way through your Zoom meeting? You might just think this is because you’ve had a long and boring workday, but it could be a sign that you’re lacking the nutrients you need to function. Tiredness is the earliest noticeable side-effect of under-eating, and the one which impacts daily life the most. Calories are what fuels our body, so when we don’t get enough we start to run out of steam. Without the energy we get from calories, it becomes difficult to carry out even simple tasks.
And it’s not just the lack of calories in general, but the lack of specific nutrients needed to boost energy. Carbohydrates are crucial to keeping our energy levels up. However, they tend to be demonised by many and are often considered to be the enemy of weight loss. But without them, we do not get the energy that we need to function. Because carbohydrates don’t just affect how fast you can run or cycle, but they affect your brain too. In fact, half of the energy that you get from carbs goes to your brain, so they are especially important for your work performance.
Although you may have heard that there is a standard daily recommended amount of calories, this isn’t necessarily true. Every body is different, and your calorie intake depends on your height, sex, lifestyle, and so many other things. Use this calorie calculator to figure out how much you should be eating a day. But if this amount doesn’t feel right, use your gut to figure out what works for you.
Your Immune System Is Weak
When you don’t eat enough of the right nutrients, you leave your immune system weakened, becoming more susceptible to infections and viruses. This is particularly dangerous at the minute, so we should all be nourishing our bodies as much as possible to protect ourselves and others. Not only will you catch illnesses easier if you under-eat, but you’ll probably struggle more with shaking them off. So under-eating will lead you to have more time off work sick, and you’ll be left with an impossible amount to catch up with. But what’s even worse than this is the number of people who don’t take sick days and struggle through their illness at work. Not only will the work that is produced not be to their usual quality, but the illness will stick around a lot longer than it should.
The perfect antidote to a weak immune system is a diet that’s balanced with all the key nutrients you need. Eat carbohydrates to give your body the energy it needs to fight illness, eat protein and fat to allow your body to heal, and eat fibre to remove the toxins in your gut. To boost your immune system even further, take the time to research vitamin supplements and find out which ones are right for you.
You’re Always Cold
Can you only work under a bundle of layers, with the heating on full blast? You may be feeling so cold because you’re not eating enough. Even a small calorie reduction can affect your temperature. So if you’ve made a big reduction in your food intake, don’t be surprised if you find yourself shivering. This happens when your body doesn’t have enough calories to fuel it. Therefore, the process of thermoregulation (the ability of the body to regulate its temperature) cannot occur. For the process to work effectively, energy is needed from glucose.
You may also feel cold because your body lacks insulin, which is often the case for dieters who avoid carbs. Now, you’re probably wondering what the issue is with feeling a little chilly. Surely that can’t change the quality of your work, right? Well, you’d be surprised. One study found that when an office decreased in temperature, employee error rates increased by a shocking 44% and rates of productivity halved. This is because the workers weren’t just uncomfortable, but distracted too. So make sure you’re eating the right amount and type of food to fuel yourself. Don’t let the cold stop you from reaching your career goals!
Your Mental Health Is Suffering
It’s impossible to separate mental and physical health. When you don’t give your body the nutrients it needs, you’re seriously impacting your mental health. Multiple studies have detailed the effect that under-eating has on your mood. For example, one study found that people who classified themselves as ‘extreme dieters’ suffered from severe anxiety and depression. If you under-eat you may also find yourself to be extremely irritable, especially when you are at your most hungry. Worryingly, under-eating combined with poor mental health can create a dangerous cycle. Not only can under-eating put you at higher risk of depression, but depression can also lead you to lose your appetite and skip meals.
It’s important to get help if you recognise that under-eating is affecting your mood. Not just for your health and happiness, but for your career too. Mental health is one of the most cited reasons for sick days in the UK, and it can really impact your work performance. You may find yourself feeling disinterested, disheartened and less willing to take risks. You may even struggle to keep healthy relationships with your boss and colleagues. Fortunately, workplaces are becoming more supportive when it comes to mental health issues, but there’s still a long way to go.
If you think you are under-eating but you’re struggling to take control of your diet, support is available. Take a look at the services that Beat has to offer, and contact your GP to ensure you return to being your most healthy and happy self.
Written by Siobhan Kelly
Siobhan is a recent Sociology graduate, with a passion for writing. Her degree has given her experience researching a range of topics relating to the Sociology of both physical and mental health. She has a particular interest in understanding the effect that body image has on mental health.
