Nutrition and mental health in the workplace: a vital connection
Recent reports indicate a decline in employee mental health, with increasing rates of stress, burnout, and mental health-related absenteeism, leading to significant economic and productivity challenges for employers. As more companies rise to meet this challenge with employee assistance programmes, wellbeing days, and other important initiatives, an often-overlooked factor is nutrition.
Nutritional health can support mental health, productivity, and overall workplace satisfaction, helping us all to work, rest, and play.
This blog post focuses on the impact of diet on mental health, drawing on insights from the emerging field of nutritional psychiatry, which investigates the relationship between diet and mental health. It also offers practical strategies for nutrition-focused self-care that can be integrated into daily work routines.
Nutrition and mental health - some challenges
The connection between nutrition and mental health is becoming increasingly clear. Our brains require a constant supply of nutrients to function optimally. High-quality foods rich in vitamins, minerals and antioxidants nourish the brain and protect it from oxidative stress; good nutrition helps improve mood and mental clarity. Conversely, diets high in refined sugars and ultra-processed foods (UPFs) can impair brain function and exacerbate symptoms of depression, and in the UK, 56% of calories are consumed from UPFs.
Our food choices are influenced by a range of factors, including nutrition knowledge and the marketing and accessibility of UPFs, which are processed in ways to increase desirability and overconsumption. This benefits the shareholders of the companies that produce them, but is detrimental to the mental and physical health of those who eat them, particularly in excess. Consumption of UPFs, which are often cheap and readily available, is compounded by food insecurity, which increases the risk of depression, and can impact employees in the workplace.
In 2024, 13.6% of households experienced food insecurity. This equates to 7.2 million adults skipping meals, being hungry but not eating, or even not eating for a whole day because they couldn't afford or access food. Food insecurity was found to be higher in households with children, particularly in single-parent households, minoritised ethnic groups, and those with an adult living with a disability. The lack of access to affordable, nutritious food means that many individuals are forced to rely on cheaper, less healthy options, contributing to both mental health challenges and poorer nutritional outcomes. This presents a challenge to many workplaces where staff may be on low income.
The workplace can be a source of stress and anxiety, with long hours...high expectations and job insecurity.
Furthermore, the workplace can be a source of stress and anxiety, with long hours, working from home, tight deadlines, high expectations, and job insecurity. The cumulative effect of these stressors can negatively impact employees’ mental health, leading to decreased productivity, higher absenteeism, and even burnout.
What can employers and employees do?
Fortunately, promoting eating well at work can help employees meet these challenges. Indeed, research indicates that workplace nutrition interventions can positively impact employee mental health.
When it comes to nutrition, one size does not fit all, as nutritional needs differ across the lifespan and among individuals. Factors such as age, gender, activity level, and underlying health conditions can significantly influence specific dietary requirements.
However, some general principles apply: a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for overall health.
Adequate hydration, limiting UPFs and added sugars, and ensuring sufficient intake of vitamins and minerals from a wide variety of food sources can support both physical and mental wellbeing.
For employees facing food insecurity, accessing nutritious food can be a challenge, but providing support through workplace initiatives such as subsidised healthy meals, food assistance programmes, or offering guidance on affordable yet nutritious food options can help ensure that all employees can eat well.
Practical tips for improving nutrition in the workplace:
- Educate employees about nutrition
Some employees may not be aware of the connection between food and mental health, so it would be important to offer education and support before making changes in the workplace, so that employees understand why they are important. Offering workshops or providing resources on how nutrition affects wellbeing can help employees make informed decisions about what they eat. - Foster a feel-good food environment
If your workplace provides food, ensure employees have access to healthy snacks to help maintain energy and wellbeing. Consider gradually replacing sugary and processed snacks at meetings with nutritious options, including fresh fruit, mixed nuts, and nutrient dense snacks which are low in added sugar and saturated fat. - Encourage ‘mindful munch’ breaks
We all need to take a break! Promote ‘mindful munch breaks’ at work by encouraging employees to take regular breaks for meals and snacks, away from their desks. Mindful eating - where all the senses are engaged without the distraction - supports digestion, helps to reduce stress and supports employees to tune into how their food choices affect their mood. These focused nutrition breaks help employees to recharge, returning to work with improved focus and mood. - Make time to eat together
Eating together provides an opportunity for employees to connect outside of work-related tasks, promoting a positive and supportive work culture. Whether it's a team lunch or a mindful munch break, these moments of connection can also encourage healthier eating habits, as employees may feel motivated to make better food choices when supported by each other.
In today’s workplace, mental health is more important than ever. By understanding the connection between what we eat and how we feel, both employers and employees can take steps to promote a healthier, more productive workplace. Following these simple steps will benefit not only individual employees, but the whole workplace, too.
Sarah Ashworth holds professional qualifications in counselling and psychotherapy, nutritional therapy and coaching. She is a Registered and Accredited Member of the British Association for Counselling and Psychotherapy (BACP), a Member of the British Association for Nutrition and Lifestyle Medicine (BANT), and a Fellow of the Higher Education Academy.
