Let’s face it: in today’s corporate world, energy, focus, and efficiency aren’t just nice-to-haves, they’re must-haves. The pressure to hit deadlines, perform under stress, and stay switched on from 9 to 5 (and often beyond) can be intense. What many people don’t realise, though, is that behind all that hard work are powerful hormones regulating everything from your mood and motivation to your stress levels and energy.
But here’s the thing—hormones don’t work in isolation. They’re hugely influenced by what we eat. Nutrition plays a key role in keeping these hormones balanced, and in turn, ensuring that employees stay energised, focused, and productive.
While it’s great that companies are starting to talk more about mental health, focusing on stress management techniques or mindfulness without addressing nutrition can undermine those efforts. Mood regulation, energy levels, and the ability to cope with stress are all directly impacted by what employees eat. Without the right nutrition, even the best mental health strategies can fall flat. Here’s why wellness schemes that ignore nutrition are only addressing part of the picture.
So, what are the key hormones that can make or break performance, and how does diet affect them?
More importantly, why should companies start caring about this?
Let’s break it down.
The Key Hormones that Fuel Success
Cortisol: The Stress Buster (or Not): Cortisol is often called the ‘stress hormone,’ and for good reason. It’s what kicks in when we’re under pressure, helping us deal with immediate challenges. Think of it as our body’s way of giving us that extra energy boost in tight situations. But here’s the catch: while short bursts of cortisol can be helpful, constantly elevated levels (hello, work stress!) can wreak havoc on your body and mind. Too much cortisol can mess with our immune system, mess up our focus, and lead to weight gain, especially around our stomach (Sapolsky et al., 2000).
Food Fix: Too much caffeine or sugar can send cortisol soaring (Lovallo et al., 2005). Instead, load up on omega-3-rich foods like salmon, walnuts, and flaxseeds, which help bring cortisol levels down. Whole grains and lean proteins are also great for keeping your blood sugar steady and cortisol in check.
Dopamine: The Get-Up-and-Go Hormone: Dopamine is our brain’s ‘feel-good’ chemical. It’s all about motivation, reward, and focus. The higher our dopamine levels, the more driven we feel, which means more enthusiasm to tackle tasks. On the flip side, low dopamine levels can leave us feeling sluggish, unfocused, and maybe even a bit down in the dumps (Grace, 2016).
Food Fix: Protein-rich foods like chicken, eggs, and dairy are your go-to here, as they contain tyrosine, an amino acid that helps your body make dopamine. Also, add antioxidant-rich foods like berries and dark leafy greens to the mix. These help protect your brain’s dopamine-producing neurons (Lambert, 2007).
Serotonin: The Mood Stabiliser: Known as the ‘happy hormone,’ serotonin keeps our mood in check, helps us sleep well, and regulates our appetite. The higher our serotonin levels, the calmer and more focused we’ll feel. When serotonin is low, however, we’re more likely to feel stressed, anxious, and irritable—all things that don’t mix well with a high-pressure work environment (Young, 2007).
Food Fix: Serotonin is made from tryptophan, an amino acid found in foods like turkey, eggs, cheese, and nuts. Complex carbs like oats, brown rice, and sweet potatoes also help boost serotonin by helping tryptophan get into your brain (Wurtman & Wurtman, 1989).
Insulin: The Energy Controller: Insulin helps regulate our blood sugar levels, which means it’s crucial for keeping our energy steady throughout the day. When insulin spikes (from eating too much sugar or refined carbs), we get an energy rush followed by a crash that leaves us tired and unable to focus. These swings are a productivity killer (Ludwig et al., 1999).
Food Fix: Opt for foods that give slow, steady energy, like whole grains, lean proteins, and healthy fats. Leafy greens, legumes, and foods with a low glycemic index will help keep our blood sugar stable, preventing those energy dips that can hit after a sugary snack.
Adrenaline: The Fight-or-Flight Hormone: Adrenaline is our body’s ‘fight or flight’ response to stress. It’s great for short-term bursts of energy when we need to get something done quickly. But when adrenaline is constantly running high, it can lead to anxiety, burnout, and even a full-blown stress breakdown (Selye, 1974).
Food Fix: Foods rich in magnesium, B vitamins, and vitamin C (think leafy greens, nuts, and citrus fruits) help support your adrenal glands and reduce the harmful effects of too much adrenaline (Murphy et al., 2011). Keeping these nutrients in your diet helps manage stress levels more effectively.
Nutrition’s Impact on Workplace Performance
It’s clear that hormones have a huge impact on how employees feel and perform day-to-day. But what makes this even more interesting is how directly nutrition affects those hormones. Here’s a closer look at why what we eat matters so much when it comes to performing at our best.
Better Focus and Mental Clarity: Employees with balanced hormones like cortisol, dopamine, and serotonin are more likely to stay sharp, focused, and mentally engaged. On the flip side, an unhealthy diet can cause hormonal imbalances that lead to brain fog, forgetfulness, and a lack of focus. For example, serotonin production is closely linked to carb intake, which is why having balanced meals that include complex carbs can improve mood and focus (Wurtman & Wurtman, 1989).
Consistent Energy Levels: We’ve all been there—the mid-afternoon slump where all you want to do is nap under your desk. Spikes and crashes in blood sugar caused by poor diet are often to blame. A balanced diet that stabilises insulin levels can help prevent these energy dips, keeping employees productive and alert all day long (Ludwig et al., 1999).
Stress Management and Mood Stability: The right foods can help regulate cortisol and adrenaline, reducing the harmful effects of chronic stress. In a high-pressure corporate environment, where stress is often unavoidable, eating foods rich in stress-busting nutrients like B vitamins, magnesium, and omega-3s can make a world of difference in how employees handle pressure (Murphy et al., 2011).
Why Companies Should Care About Nutrition
So, why should businesses start paying attention to their employees’ diets?
Because nutrition isn’t just a personal issue—it’s a business one. When employees are nourished properly, they’re more likely to be engaged, productive, and able to handle the demands of their roles. But when poor nutrition leads to hormonal imbalances, it can result in lower productivity, higher stress levels, and even burnout. Not great for business.
Here’s why promoting good nutrition in the workplace is essential for success:
- Improved Performance: Employees who eat well perform better. Balanced nutrition leads to more energy, better focus, and less time lost to sick days or burnout.
- Employee Satisfaction: When companies take an interest in their employees’ health and well-being, it boosts morale. Offering healthy snacks or nutrition education can make employees feel supported and valued.
- Reduced Healthcare Costs: Chronic conditions linked to poor diet, like diabetes and heart disease, can lead to high healthcare costs for both employees and employers. Encouraging healthier eating habits can help reduce these risks.
Conclusion: Nutrition Is the Secret to High-Performance Teams
There’s no doubt about it: hormones play a massive role in how employees perform at work. And because nutrition directly impacts hormone balance, what your team eats can either set them up for success or leave them struggling to keep up.
Companies that take the time to educate their employees on nutrition and provide healthy food options will not only see improvements in performance but also create a happier, healthier, and more motivated workforce. In today’s competitive market, that edge can make all the difference.
References
Grace, A. A. (2016). Dysregulation of the dopamine system in the pathophysiology of schizophrenia and depression. Nature Reviews Neuroscience, 17(9), 524-532.
Lambert, G. W. (2007). Neural mechanisms of adrenergic regulation in human blood pressure control. Journal of Clinical Investigation, 117(2), 324-335.
Ludwig, D. S., Majzoub, J. A., Al-Zahrani, A., Dallal, G. E., Blanco, I., & Roberts, S. B. (1999). High glycemic index foods, overeating, and obesity. Pediatrics, 103(3), e26.
Lovallo, W. R., Farag, N. H., Vincent, A. S., Thomas, T. L., & Wilson, M. F. (2005). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry and Behavior, 82(1), 45-53.
Murphy, K. J., Meyer, B. J., Mori, T. A., Burke, V., Mansour, J., Patch, C. S., & Howe, P. R. (2011). Adrenal hormones and cognitive function in healthy ageing: A systematic review. Journal of Clinical Endocrinology and Metabolism, 96(1), 22-29.
Sapolsky, R. M., Romero, L. M., & Munck, A. U. (2000). How do glucocorticoids influence stress responses? Integrating permissive, suppressive,