Wellness from Within: Nutrition & Balance for the Creative Mind
Wellness from Within: Nutrition & Balance for the Creative Mind
Life has returned to its usual, relentless pace. The pandemic provided a rare opportunity to slow down, reflect, and prioritize health and happiness. Yet, in just a few short years, many of us have resumed high-pressure routines, often neglecting the time needed to truly care for ourselves.
The Noura Well Designer’s Urban Retreat Autumn Chapter offered a chance to pause and explore wellness. Held in the beautifully skylit space of The Workstation (London) Ltd in Old Street, it featured thought-provoking sessions aimed at fostering balance and health.
One highlight was a session led by Emma Jacob , nutrition and lifestyle expert and founder of Fortituda Nutrition &Wellness , focusing on Nutrition and Mood for the Creative Mind. Emma shared practical advice and strategies to help attendees reflect on their habits.
🥑 Here's what we learned:
🍎How Food Affects Emotions and Energy
Emma began by addressing modern misconceptions about malnourishment. While many envision it as extreme thinness or frailty, she explained that malnourishment often affects people who appear healthy but rely heavily on processed foods. These foods, high in simple carbohydrates and low in essential nutrients, can significantly impact mood, energy, and overall wellbeing.
Key nutrients essential for mood regulation include:
B Vitamins: Support metabolism, the nervous system, and production of serotonin and dopamine, essential for emotional stability and sleep.
Protein: Vital for creating serotonin and dopamine, low protein intake can impair focus and mood.
Iron: Deficiency leads to fatigue, irritability, and difficulty concentrating—common issues for busy professionals.
Magnesium: Known as the “relaxation mineral,” a deficiency can contribute to anxiety and sleep disorders.
Complex Carbohydrates: Provide steady energy and support serotonin production for emotional stability.
🧁 Blood Sugar and Mood
Emma emphasized the importance of maintaining stable blood sugar levels for emotional balance. Diets high in sugary snacks and simple carbohydrates can cause spikes and crashes in blood sugar, leading to irritability, fatigue, and reduced concentration.
Tips for Balanced Blood Sugar:
Balanced Meals: Include protein, fiber, and healthy fats to stabilize energy throughout the day.
Avoid Skipping Meals: Missing meals can lead to low blood sugar, resulting in anxiety and brain fog.
Breakfast Matters: Start the day with nutrient-rich options like protein, whole grains, and healthy fats to prevent energy slumps.
☕️ Caffeine: Friend or Foe for Creatives?
Caffeine can be a double-edged sword for creative professionals. While it boosts focus and energy, overuse can lead to jitteriness, anxiety, mood crashes, and disrupted sleep.
Emma recommended alternatives like green tea, which offers a gentler caffeine boost with the calming effects of L-theanine. Research suggests that moderate coffee consumption—up to three or four cups daily—can enhance cognitive performance, but exceeding this amount may negatively affect wellbeing.
🌿Balancing Wellness in a Fast-Paced Career
Creative professionals face unique challenges when it comes to maintaining health:
Long Hours and Irregular Schedules: Deadlines can disrupt routines, making self-care difficult.
Sacrificing Sleep and Nutrition: Late nights and skipped meals often lead to burnout.
High Mental Energy Demand: Intense focus required for creative work can quickly drain energy reserves without proper nourishment.
Practical Tips:
Keep healthy snacks like nuts or protein bars on hand.
Stay hydrated and take regular breaks to recharge both physically and mentally.
Time Management Strategies:
Time Blocking: Schedule meals, exercise, and self-care activities as part of your routine.
Set Boundaries: Limit overwork and establish clear communication with clients to protect your health.
This session highlighted the profound impact of small, intentional changes in nutrition and lifestyle. Emma’s practical tips resonated, inspiring many to take actionable steps toward a healthier, more balanced life.
A heartfelt thank you to Emma Jacob for her invaluable insights and to our partner, The Workstation (London) Ltd for sponsoring and providing such a beautiful space to host this inspiring and educational session.
