How A Healthy Diet With Extra Virgin Olive Oil Can Help At Work

Pack Your Power Lunch With Polyphenol-Rich Extra Virgin Olive Oil

^{Updated October 21st 2024}

Pour Some Health Into Your Lunch Routine with Polyphenol-Rich Olive Oil

In the fast-paced world of office work, maintaining a healthy lifestyle can become a challenge. Long hours, tight deadlines, and the ubiquitous office takeout menu are all hurdles in the path of a balanced diet. But what if there was a simple way to infuse some health into your workday lunch—something that adds flavour while also providing numerous health benefits? Enter polyphenol-rich olive oil, a staple of the Mediterranean diet that has been hailed for its health-boosting properties.

This blog post aims to explore the myriad benefits of incorporating extra virgin olive oil into your daily lunch routine. From improving brain function to reducing stress effects, we’ll take you on a flavourful journey through the world of polyphenols and healthy eating.

While taking time to enjoy a healthy lunch often takes second place to deadlines, opting for a midday meal packed with polyphenols could make you more productive at work. Fruits, vegetables and high quality olive oils are rich in healthful vitamins, minerals, and polyphenols.  And if there is one secret weapon that makes the very best extra virgin olive oil your workplace health hero, it’s the high concentration of polyphenols in every bottle.

If a sad sandwich or fast-food meal at lunchtime is creeping into your workday, it may be time to take inspiration from the flavours of the Mediterranean – infused with healthy fats like extra virgin olive oil.

Elizabeth Klingbeil, PhD, a registered dietitian and assistant professor in the department of Nutrition & Dietetics at Johnson & Wales University-Providence, says these foods are great sources of fiber, which prevents chronic, low-grade inflammation, along with antioxidants, which prevent cell damage in our bodies.

“For optimal health, we want to focus on an overall approach for brain health that includes a healthy diet, regular activity, stress reduction and adequate sleep,”

Elizabeth Klingbeil, PhD

Providing healthy food options in the corporate setting is an effective way to get employees to stick to smart eating habits which benefits both the individual and the company.

How A Healthy Diet With Extra Virgin Olive Oil Can Help At Work

Integrating extra virgin olive oil into your diet isn’t just about tantalizing your taste buds; it’s a commitment to better health and improved work performance. First, let’s consider the nutritional composition of extra virgin olive oil. It’s packed with monounsaturated fats, which are known to lower bad cholesterol levels while boosting the good kind. This can lead to improved cardiovascular health, a crucial factor for maintaining energy and focus throughout the workday.

Additionally, extra virgin olive oil is rich in antioxidants, particularly polyphenols. These compounds are celebrated for their anti-inflammatory properties, which can help reduce the risk of chronic diseases. For office workers spending long hours in front of screens, the reduction of inflammation can translate into fewer headaches and less fatigue. A drizzle of this golden liquid over your salad or sandwich can be your secret weapon to a more productive day.

Even the act of preparing a meal with olive oil can be a meditative process. Taking the time to plan and create a wholesome lunch can enhance your mindfulness. Such practices are known to reduce stress and improve mental clarity, which is essential for handling work-related challenges with ease. In essence, incorporating extra virgin olive oil into your daily dietary routine is a holistic approach to enhancing both physical and mental well-being at the office.

Stress is an unavoidable part of professional life, but the Mediterranean diet, with its core component of extra virgin olive oil, can help mitigate its effects. Consuming a diet rich in fresh produce and healthy fats helps regulate the body’s stress response, keeping cortisol levels in check. Lower cortisol levels are associated with reduced feelings of stress and anxiety.

The antioxidants present in olive oil also play a crucial role in stress management. They counteract the damage caused by free radicals, which are often elevated during times of stress. By neutralizing these radicals, olive oil helps protect the body’s cells, promoting resilience and recovery.

Furthermore, following a Mediterranean diet encourages regular mealtimes and portion control, both of which contribute to balanced blood sugar levels. Stable blood sugar levels prevent energy crashes and mood swings, common symptoms experienced during stressful periods. By maintaining a steady energy supply, you can handle work pressures more calmly and efficiently.

Adopting the Mediterranean diet is not just about changing what’s on your plate—it’s a lifestyle choice that prioritizes holistic health. With extra virgin olive oil as a staple, this diet becomes a powerful ally in your quest for a balanced life amidst the hustle and bustle of work.

A Mediterranean Diet With Extra Virgin Olive Oil At Its Heart

Stress either within the workplace or more generally is a major concern for virtually everyone, having a negative impact on behaviour, personal relationships and productivity. Even worse, chronic stress is linked to higher rates of mortality as it can lead to severe health risks, including diabetes, Alzheimer’s disease, obesity and heart disease.

Researchers at the Wake Forest School of Medicine in the United States conducted a study on animals to examine whether long-term consumption of a specific diet can help in the control of stressful situations and eventually reduce the detrimental effects of stress.

“Our study showed that the Mediterranean diet shifted the balance toward the parasympathetic nervous system, which is good for health”.

Carol Shively, lead researcher

A correlation between stress and eating habits had previously been defined through observational studies. The Wake Forest study was the first long-lasting preclinical study to examine the stress-related effects of different dietary patterns in a controlled environment.

“It is very difficult to control or reduce stressors in our lives,” Carol Shively, the lead researcher of the study, said. “But we do know that we can control our diet, and previous observational studies have suggested that lower perceived stress is associated with high fruit and vegetable consumption.”

The researchers applied two different types of diet on middle-aged animals for a time period of 31 months (equivalent to nine human years). The diets applied were meticulously constructed to resemble human diets, one Western-like rich in animal protein and saturated fats and another Mediterranean-like mostly based on plant protein and fruits.

During the study, the researchers monitored the variations of the sympathetic and the parasympathetic nervous systems of the animals, which regulate body functions when in stress, as well as their adrenal gland cortisol, the main stress hormone that operates like an alarm system of the body under stressful circumstances.

The research results, published in the Neurobiology of Stress online journal, showed that the animals on the Mediterranean-like diet had the ability to better cope with stress and could also recover more easily from prolonged stressful situations compared to the animals on the Western-like diet. In advance, the aging of the animals’ sympathetic nervous system was slowed down by the Med-style diet.

The Mediterranean Diet Can Reduce Adverse Effects Of Stress

“Our study showed that the Mediterranean diet shifted the balance toward the parasympathetic nervous system, which is good for health,” Shively said. “By contrast, the Western diet increased the sympathetic response to stress, which is like having the panic button on all the time – and that isn’t healthy.”

The researchers noted that adherence to the healthy Mediterranean diet can reduce the adverse effects of stress on health, especially in populations such as the Americans, who have reported some of the highest levels of perceived stress worldwide.

“Unfortunately, Americans consume a diet rich in animal protein and saturated fat, salt and sugar, so we wanted to find out if that diet worsened the body’s response to stress compared to a Mediterranean diet, in which much of the protein and fat come from plant sources,” the researchers said.

“Our findings suggest that population-wide adoption of a Mediterranean-like diet pattern may provide a cost-effective intervention on psychological stress and promote healthy aging with the potential for widespread efficacy.”

Health Benefits Of Mediterranean Diet To Reduce Stress

Occupational wellness is about enjoying your occupational endeavours and appreciating your contributions. This dimension of wellness encourages personal satisfaction and enrichment in one’s life through work.

While many enlightened companies focus on physical activity in their corporate wellness program, they often don’t prioritize the other pieces of the wellness puzzle – nutrition.

According to the Institute for Health Metrics, poor nutrition has nearly three times the impact on health as low fitness. While more than two-thirds of the U.S. population classified as obese and 86 million Americans struggling with pre-diabetes, the need for better, more accessible nutrition education is evident. 

Eating well in the workplace can have a significant impact on overall health and well-being. Nutritious foods can improve concentration and cognitive function, boosting an employee’s workplace performance. It is well documented that employee well-being leads to higher creativity and productivity. The World Health Organization (WHO) has found that optimal nourishment can raise national productivity levels by 20%. Healthy employees are happier, calmer, more engaged, sleep better and get sick less often. 

A Healthy Mediterranean Diet Uses The Best Extra Virgin Olive Oil

Providing healthy food options in the corporate setting is an effective way to get employees to stick to smart eating habits which benefits both the individual and the company.

Incorporating polyphenol-rich olive oil into your work lunch routine is more than just a culinary choice—it’s a step towards a healthier, more balanced lifestyle. By leveraging the benefits of extra virgin olive oil, you can improve brain function, enhance your diet with the Mediterranean approach, and reduce the adverse effects of stress.

Consider starting small by adding olive oil to your salads or using it as a dipping sauce for bread. Explore new recipes inspired by the Mediterranean diet and enjoy the flavours that not only satisfy your palate but also nourish your body. With these simple yet impactful changes, you can elevate your lunch game and reap long-term benefits for your health and professional life. For those eager to deepen their understanding and integrate more healthful practices, further resources and guides are readily available to enhance your culinary and dietary endeavors.