Malnutrition doesn’t just happen to those in deprived circumstances.
The term “malnutrition” tends to conjure up images of people who live in less economically developed countries and suffer from food shortages. We rarely consider the possibility that those living in affluent countries could also be malnourished, but due to our modern dietary patterns, it is important to be alert to the signs and symptoms of nutritional deprivation.Advertising
But, how can a rich person become malnourished?
Just because a person ingests a sufficient number of calories on a regular basis does not mean that they are meeting all of their nutritional requirements. It is possible to maintain a normal or even high body mass yet fail to eat the kinds of food the body needs, which can result in malnutrition.
The Consequences of Malnutrition
A malnourished individual will not be able to live up to their full physical and mental potential. This is particularly important in the case of young children, who will not make the appropriate mental, physical and educational gains that they need to succeed in life if they do not receive a balanced diet. According to the US Food and Drug Administration, 85% of Americans do not consume adequate quantities of common vitamins and other nutrients needed to support all-round health. Malnourished individuals are more likely to suffer physical and mental illness. This has a knock-on effect for the economy, with work-based productivity impacted as a result.Advertising
Which nutrients do American people miss out on?
Fiber, vitamins, minerals, and Omega-3 are among the most important nutrients missing from the typical American diet. Weakness, tiredness, and a susceptibility to increased infections are among the key signs to watch for. If you experience these symptoms on a regular basis, it is time to review your diet and take a trip to your physician for a checkup.
A deficiency in fiber can lead to constipation and digestive sluggishness, which in turn can increase risk of hemorrhoids and colon cancer. Improve your fiber intake by eating at least five portions of fruit and vegetables every day. Try some delicious smoothie recipes to make increasing your fruit intake simple.Advertising
Vitamins D, E, and A are required for healthy brain, skeletal, and immune functioning and are commonly underrepresented in the typical American diet. Along with regular exposure to sunlight, eating fortified cereal and dairy products a couple of times per day is the best way to ensure that you get enough Vitamin D. Vitamin E is important in supporting the immune system, skin, and eyes. Almonds, avocado, and spinach are great sources of this nutrient. Finally, Vitamin A is necessary for healthy vision. It is found in many vegetables including carrots and butternut squash. Learn how to cook some tasty vegetable-based dishes to boost your intake.
Minerals such as magnesium, calcium, and potassium are key in the maintenance of a healthy nervous system. Nuts, seeds, dairy, and lean meats are great sources of magnesium and calcium whereas potassium is found in bananas, avocado, spinach, and coconut water.Advertising
Omega-3 fatty acids are important in managing blood pressure and safeguarding heart health. Key sources include cod liver oil, soybean oil, and flaxseed oil. Sardines and salmon are other great sources. Check out some salmon-based recipes here.
How can you track your nutrition?
Fortunately, there are easy ways to check your nutritional intake. For example, using an app such as Myfitness Pal can help you gain an overview of your daily consumption of key nutrients and help you make changes as required. It may seem daunting at first, but making a few adjustments to your daily diet and trying a few new recipes can help you become much healthier.
Featured photo credit: meta-chart via meta-chart.com
Last Updated on November 19, 2019
20 Time Management Tips to Super Boost Your Productivity
Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?
If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:
1. Create a Daily Plan
Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.
2. Peg a Time Limit to Each Task
Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.
3. Use a Calendar
Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.
I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .
Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space
4. Use an Organizer
An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.
These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.
5. Know Your Deadlines
When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.
But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.
6. Learn to Say “No”
Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.
Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No
7. Target to Be Early
When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.
For appointments, strive to be early. For your deadlines, submit them earlier than required.
Learn from these tips about how to prepare yourself to be early, instead of just in time.
8. Time Box Your Activities
This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.
You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.
9. Have a Clock Visibly Placed Before You
Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.
10. Set Reminders 15 Minutes Before
Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.
You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)
Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.
Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.
Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)
12. Block out Distractions
What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?
I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.
When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.
Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done
13. Track Your Time Spent
When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.
You can find more time tracking apps here and pick one that works for you.
14. Don’t Fuss About Unimportant Details
You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.
Since you can’t do everything, learn to prioritize the important and let go of the rest.
Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster
If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.
When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)
17. Batch Similar Tasks Together
For related work, batch them together.
For example, my work can be categorized into these core groups:
- writing (articles, my upcoming book)
- workshop development
- business development
I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.
18. Eliminate Your Time Wasters
What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.
One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.
While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.
19. Cut off When You Need To
The number one reason why things overrun is because you don’t cut off when you have to.
Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.
20. Leave Buffer Time In-Between
Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.
More Time Management Techniques
- 10 Practical Ways to Improve Your Time Management Skills
- 13 Strategies To Jumpstart Your Productivity
- How to Be Productive at Work: 9 Ground Rules
Featured photo credit: Unsplash via unsplash.com