Over the last few weeks, I was overwhelmed with my to-do list and stopped listening to my body. I pushed through a backache, which, combined with other stressful events, brought me to pure exhaustion. I finally had to step off the wheel like a tired hamster.
At first, I felt extremely guilty. I thought that if I didn't push myself, I couldn't reach my goals. The pain and overwhelm made me realise I was both right and wrong. I was right because, to achieve what we want, we sometimes have to test our limits and step out of our comfort zones. But I was wrong to push myself so far beyond that line without ever checking into the "rest zone."
Often, when our minds feel like a buzzing hive, our bodies are trying to tell us something. We need to take a step back, not because we've failed, but so we can take more steps forward later.
Our limits are defined by our boundaries, which we learn through experience and life changes. Think of a limit as a road sign protecting you from a crash. We can't control everything that happens in life, but we can learn to recognise the warning signs before we head down a dangerous path. Constantly pushing ourselves past the lines we've drawn for our well-being might be a work ethic we inherited from our parents or grandparents, but it isn't always the right way.
Back when I worked in warehouses, I watched people downing sodas and energy drinks first thing in the morning. They would come to work sick, trying to stay awake and productive with coffee and pills. The worst part was that management demanded the same output regardless of how anyone felt. Some workers wore this exhaustion like a badge of honour, believing they were the "heroes" of the day. Others copied this unhealthy behaviour until it became the normal routine.
I don’t see heroes in that story; I see victims of a broken system.
Dragging yourself to work sick is sometimes necessary to pay the bills, but how we support our bodies (especially in the morning) matters. When we are facing a tough day and running low on energy, hydration and minerals are our best allies.
Why do energy drinks or five cups of coffee make the issue worse instead of helping?
Most energy drinks lack the Vitamin C, Magnesium, and Zinc our bodies need to fight inflammation, and their added sugars actively fuel it. When we consume high-sugar foods, our pancreas produces a surge of insulin. Over time, this can lead to insulin resistance and damage delicate tissues like blood vessels. High sugar intake also compromises our gut barrier, reducing beneficial bacteria and promoting the overgrowth of yeasts like Candida.
Coffee is great company when you stick to just one cup. Drinking multiple coffees or caffeinated teas can deplete the body's magnesium, which is essential for reducing inflammation, relieving pain, and stabilising your mood. Excess caffeine also dehydrates you, which slows down the body's natural healing processes.
The solution is simple: prioritise foods rich in Vitamin C, Magnesium, and Zinc, and drink plenty of sugar-free liquids. When you have to head to work feeling under the weather, pack these essentials:
- Berries: Strawberries are packed with Vitamin C, and summer is the perfect time to eat British fruit.
- Orange juice: Ensure it has no added sugars.
- Water: Infuse it with lemon or strawberries.
- Almonds
- A quick-prep lunch: Mixed leafy greens, red bell peppers, avocado, and your favourite lean protein. Supermarket ready-mix salads work perfectly here, saving you prep time.
- Hummus with raw vegetables
- Dark chocolate: 70%+ cacao.
- Pumpkin seeds: Raw or roasted, added to salads or yoghurt.
These foods are highly portable. They easily fit in a backpack and can be eaten during a shift, making it simple to incorporate them into your daily routine.
Being the real hero means making the right choices for yourself, and that isn't selfish. When you prioritise your health over a highly demanding job, you are ultimately helping the people around you, too. Taking care of your health is just another way of saying, "I love you, and I am thinking about our future."
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Beatrice Monti
Founder, Healthy Flame by B
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