{"id":2003,"date":"2020-01-24T19:04:02","date_gmt":"2020-01-24T13:34:02","guid":{"rendered":"https:\/\/www.truebasics.com\/blog\/?p=2003"},"modified":"2022-10-18T10:50:48","modified_gmt":"2022-10-18T10:50:48","slug":"how-deficiency-of-vitamins-and-minerals-affect-the-work-life","status":"publish","type":"post","link":"https:\/\/www.truebasics.com\/blog\/how-deficiency-of-vitamins-and-minerals-affect-the-work-life\/","title":{"rendered":"How Deficiency of Vitamins and Minerals Affect the Work Life"},"content":{"rendered":"\n

In today\u2019s day and age, life is fast and compartmentalized. The modern Indian is a hard worker striving for efficiency. A survey by the National Sample Survey Office reported that the average working hours of Indian employees are one of the longest in the world<\/strong>, with people in the city working for 53-54 hours per week [1]. <\/p>\n\n\n\n

Even though work seems to take\nthe biggest chunk of our life, often we might feel like we are unable to tap\ninto our true potential and perform to our full capacity. We might feel\nstressed, low on energy, not motivated to work and often suffer from illness. External\nfactors like workplace environment, peer pressure, demanding job, group\ndynamics, bad habits, and personal contingencies<\/strong> are the most cited reasons\nfor our unhappiness at work. <\/p>\n\n\n\n

We might think that we\u2019ve tried\neverything and yet we\u2019re feeling low energy, stress, or just not feeling\n\u201cwell\u201d. If this sounds familiar then you might want to look back at your\ndietary patterns, food habits, and nutrition intake. Unbalanced nutrition\nand nutrient deficiencies are the most overlooked factors which have the\npotential to disrupt our work life<\/strong>. Vitamins & minerals play an\nimportant role in our body like maintaining immunity, fighting oxidative stress\ninducing free radicals, energy metabolism to supporting our skin & hairs. Vitamin\n& mineral deficiencies coupled with irregular lifestyle patterns and stress\ncan negatively affect our performance at work<\/strong>.<\/p>\n\n\n\n

How does nutrient deficiency\naffect our work?<\/strong><\/p>\n\n\n\n

1. Dwindling motivation to work<\/strong><\/p>\n\n\n\n

There are times when no matter\nthe reward or deadline, the task just won\u2019t happen. We might not be feeling\n\u201cexcited\u201d or \u201cenergetic\u201d enough to finish the task. A low level of motivation,\namong other external factors, could be due to low energy levels in the body.<\/strong>\n<\/p>\n\n\n\n

Lack of energy often translates\nitself into low motivation and could be an outcome of Iron, Vitamin B12, Magnesium<\/strong>,\nPotassium<\/strong> deficiency. <\/p>\n\n\n\n

Iron<\/strong> is an important component of haemoglobin, the protein in red blood cells that help transport oxygen throughout the body. Cells use oxygen for metabolism reactions and generating energy. An Iron deficiency in the body can lead to low levels of red blood cells, thereby depriving body cells of the necessary oxygen for metabolism reactions. This can result in low energy levels, constant tiredness, loss of appetite and fatigue<\/strong>. <\/p>\n\n\n\n

Vitamin B12<\/strong> also plays a\nsignificant role in the production of red blood cells. Vitamin B12 deficiency can\ncause a reduction in red blood cells and prevent them from developing properly,\nthereby, leading to low energy levels<\/strong>. Vitamin B12 deficiency can\nmanifest itself in the form of megaloblastic anaemia. <\/p>\n\n\n\n

The body uses Magnesium<\/strong> as\na cofactor for important enzymes that are involved in energy metabolism<\/strong>\nreactions producing Adenosine Triphosphate (ATP), the cell\u2019s energy currency. <\/p>\n\n\n\n

Potassium<\/strong> assists in\nmaintaining a steady heartbeat; ensuring the constant circulation of blood\nand oxygen throughout the body<\/strong>. The body experiences a decline in energy\nproduction in case of deficiency of either of the minerals.<\/p>\n\n\n\n

2. Cognitive decline<\/strong><\/p>\n\n\n\n

Interacting, discussing and brainstorming\nare at the heart of most jobs. They require mental and physical presence, passion\nand zeal. While many external factors can be the reasons behind occasional slip-ups,\na continuous inability to concentrate and being mentally present in discussions\nmight suggest a deeper cognitive decline on the horizon. Some subtle characteristics\ninclude irritability<\/strong>, inability to concentrate<\/strong> or make\ndecisions<\/strong>, foggy headspace<\/strong>, confusion<\/strong>, and disturbed sleep\npatterns<\/strong>.<\/p>\n\n\n\n

Our body might face difficulty in\nperforming cognitive functions due to low levels of Vitamin B9, Magnesium, Calcium\nand Vitamin D.<\/strong><\/p>\n\n\n\n

Vitamin B9 (or Folate)<\/strong> regulates the amount of homocysteine in our bodies. Excess of homocysteine is associated with cognitive decline and dementia<\/strong> [2].<\/p>\n\n\n\n

Magnesium<\/strong> is also responsible\nfor calming our mind and body. It stabilizes the membranes of the nerve cells\nand plays a major role in the formation of melatonin, the hormone that regulates\nour sleep cycles<\/strong>.<\/p>\n\n\n\n

Calcium<\/strong> plays a key role in transmitting messages in nerves and muscle contraction. Deficiency of Calcium can disrupt the normal nerve signalling and affect the hormone release<\/strong>. This can manifest itself in the form of irritability, depression and other mood disorders [3].<\/p>\n\n\n\n

Vitamin D<\/strong> may help in preserving the neurological development of the brain<\/strong> [4].<\/p>\n\n\n\n

3. Increase in the number of sick leaves<\/strong><\/p>\n\n\n\n

Often, we wake up in the morning,\ngroggy and tired. The body hurts in random spots and what we thought of as\ncumulative fatigue turns out to be a fever and the ignored infection spreads. Our\ndemanding work life often includes skipping meals, irregular sleep cycles,\nstress, and quick bite fast foods<\/strong>. When our body is unable to keep up with\nthe demands of the job, it expresses so in the form of compromised immunity\nand increased inflammation<\/strong>. <\/p>\n\n\n\n

A diet rich in Vitamins C, Vitamin\nD and Vitamin E along with Selenium<\/strong> can alleviate low immunity levels,\ncounter inflammation and combat stress induced free radicals.<\/p>\n\n\n\n

Vitamin C and Vitamin E <\/strong>work\nin synergy as a powerful antioxidant duo, countering free radicals<\/strong> that\ninduce oxidative stress in our body making it susceptible to sickness. <\/p>\n\n\n\n

Selenium<\/strong> [5] and Vitamin D<\/strong> help tackle autoimmune responses<\/strong> and chronic inflammation. <\/p>\n\n\n\n

4. Poor job satisfaction<\/strong><\/p>\n\n\n\n

It is rare to come across people who do not complain about their work life. After all, stressed Indians account for 15% of global mental health related disorder burden [6]. Scientists are investigating the role of nutrition in alleviating distressing symptoms.<\/p>\n\n\n\n

Low energy levels and mood are symptoms of stress. High doses of Vitamin B-complex, containing all eight B vitamins, have been suggested to improve mood and energy levels<\/strong> by lowering blood levels of homocysteine [7], [8], [9].  <\/p>\n\n\n\n

In a study conducted over 12-weeks with people experiencing work related stress, supplementation with Vitamin B-complex reduced stress symptoms like depression, anger, and fatigue [10].<\/p>\n\n\n\n

5. Lack of confidence<\/strong><\/p>\n\n\n\n

The hesitation to put our best\nfoot forward often stems from a lack of confidence. Waking up to a new pimple\nor losing hundreds of hair strands in the shower daily can take a toll on our\nconfidence. Gradually, making oneself look presentable in the workplace gets\nharder, but nutrition can bolster us from within.<\/p>\n\n\n\n

Zinc<\/strong>, Selenium<\/strong>, Copper<\/strong>\nand Vitamin D<\/strong> play vital roles in supporting skin & hair health. A\ndiet deficient in these nutrients can aggravate skin & hair issues.               <\/strong><\/p>\n\n\n\n

Zinc<\/strong> is a cofactor for over 1000 enzymatic reactions that assist in cell growth and development. It keeps collagen, subcutaneous tissue and hair follicles healthy<\/strong>. Zinc is also considered as a top contender for an alternative acne treatment [11]. Zinc deficiency usually manifests in the form of hair loss and breakage, along with dandruff and dryness.<\/p>\n\n\n\n

Copper<\/strong> is a trace mineral that\nhelp tyrosinase enzyme convert tyrosine to melanin<\/strong>, which gives colour\nto the skin <\/p>\n\n\n\n

Selenium<\/strong> is a trace element that is necessary for protein synthesis. Its potent antioxidizing properties preserve the structure of hair follicles<\/strong>. Lack of selenium can cause sparse hair growth, progressive hair loss and sloughing of nails [12].<\/p>\n\n\n\n

Vitamin D<\/strong> prevents dry skin<\/strong> by curtailing excessive keratinocyte growth and stimulates the creation of new follicles<\/strong>.<\/p>\n\n\n\n

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<\/div>\n\n\n\n

So, what should we do?<\/strong><\/p>\n\n\n\n

Having a balanced and vitamin\n& mineral rich diet<\/strong> can help tackle the deficiency induced factors that\naffect our work. We must include whole foods, green leafy vegetables, nuts\nand seeds, citrus fruits, and sunshine<\/strong> as part of the daily routine.<\/p>\n\n\n\n

Combating these deficiencies also\nrequires certain lifestyle changes and the development of simple habits<\/strong>.\nTracking your meals, following a consistent meal and exercise plan, managing\nportion sizes, managing sleep time, reducing the consumption of alcohol and\ngetting regular exposure to the sun can help in your journey of tapping your\ntrue potential.<\/p>\n\n\n\n

In conclusion\u2026<\/strong><\/p>\n\n\n\n

A survey by economic times reported 89% of the Indian population to be stressed [13] and urban diets have been found to be lower in Zinc, Vitamin A, Vitamin D, Iron, Calcium and Vitamin B-complex. The body under stress will overutilize Vitamins B-complex and Vitamin C, along with Magnesium, and their levels will deplete. <\/p>\n\n\n\n

While external factors certainly affect our work life, nutrition is often the most overlooked one. Optimal nutrition is necessary for our health, productivity and performance<\/strong> and therefore close attention should be paid to our diets. Ensuring a balanced diet, using a variety of cooking techniques and inculcating healthy habits is the only long-term and viable remedies. Not only will this improve life expectancy by strengthening immunity and reducing the frequency of falling sick, but it will also maximize energy usage, improve one\u2019s mental and cognitive faculties, and slow the effects of aging for general well-being.<\/p>\n\n\n\n

#ShareIfYouCare #RepublicofDeficiency<\/strong><\/p>\n\n\n\n

\n\n\n\n

Sources:<\/strong>
[1] https:\/\/www.business-standard.com\/article\/current-affairs\/working-hours-in-india-one-of-the-highest-in-the-world-shows-nsso-report-119022700826_1.html
[2] https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5120319\/
[3] https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2738337\/
[4] https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6132681\/
[5] https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3277928\/
[6] https:\/\/economictimes.indiatimes.com\/magazines\/panache\/mental-health-in-india-7-5-of-country-affected-less-than-4000-experts-available\/articleshow\/71500130.cms?from=mdr
[7] https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4290459\/
[8] https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4772032\/
[9] https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6316433\/
[10] https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21905094
[11] https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29193602
[12] https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5315033\/
[13] https:\/\/economictimes.indiatimes.com\/magazines\/panache\/89-per-cent-of-indias-population-suffering-from-stress-most-dont-feel-comfortable-talking-to-medical-professionals\/articleshow\/64926633.cms?from=mdr<\/p>\n","protected":false},"excerpt":{"rendered":"

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