Are you actually taking your lunch break at work? Here's why skipping it is bad for your health

Skipping breaks during the day might seem productive, but our minds and bodies need regular rest and food to perform at their best

Galway-based Lynda Duffy ‘bought into the hustle culture of constantly working’ , but found it made her less productive.

Do you make the most of your lunch break at work? Or are you more likely to hurriedly munch on a sandwich while answering emails at your desk?

According to a 2023 survey by the food services company Compass Ireland and market intelligence agency Mintel, Irish workers understand the importance of their lunch break, with 81% saying that taking one makes them more productive.

“Most of us instinctively know that stepping away from work for a while improves our focus and attention,” says Virge Connery, a chartered member of the Psychological Society of Ireland and consultant behaviour analyst at behaviourdetectives.ie. 

“We also know we’re likely to get tired and irritable if we don’t. We may even find ourselves making more mistakes.”

Skipping breaks is a false economy, warns psychologist Virge Connery.

Not surprisingly, there’s plenty of research to prove that taking a lunch break is “rejuvenating and restorative”, says Connery.

Take a 2017 survey involving 1,600 employees across the US and Canada, for example. It found that workers who took a lunch break every day scored higher across a range of metrics, including job satisfaction and efficiency.

Yet we don’t always make time for lunch. The Compass Ireland survey found that full-time employees skipped one lunch break a week, on average. Connery says this is “a classic example of the gap between knowledge and action, between people knowing what’s good for them but not necessarily doing it”.

She understands why workers do without lunch. “They might be anxious about their workload and want to use their lunch break to get ahead,” she says. “Or the culture in their workplace might be one where everyone powers through lunch. But this is a false economy. Our working life is a marathon, not a sprint, and our brains and bodies need to rest. We work five days a week for 40-something weeks a year. If we don’t get enough rest, we’ll burn out.”

Galway-based Lynda Duffy knows the toll skipping lunch can take. The 45-year-old, who was Miss Ireland 2002, used to work in recruitment, and when she switched to self-employment, she didn’t always prioritise taking breaks.

I didn’t have people around me taking breaks, so I didn’t always remember to take one

“I may have also bought into the hustle culture of constantly working.”

As a result, she found she “wasn’t as focused in the afternoons. My creativity wasn’t as strong. I got brain fog, got overwhelmed more easily, and became snappy.”

Taking regular lunch breaks can be difficult in some fields of work. “There are industries like hospitality and childcare where it can be hard to take a break due to staffing shortages or a lack of a quiet space to sit,” says Connery. “But even taking a few minutes to have something to eat in your car allows your brain to switch off from work.”

Connery is aware there are also people who enjoy their work so much they don’t want to step away from it.

“This too can lead to burnout,” she warns. “If we consistently push ourselves to keep going, we will eventually run out of energy. Also, it’s often when we step away from work that ideas pop into our heads. Giving our brains time away from work tasks helps with processing, creativity and problem solving.”

Don’t run on empty

Ali Conan, a registered dietitian who works at the Dublin Nutrition Centre (dnc.ie), says that it’s vital to have something to eat.

“We need to refuel our energy levels. The brain uses a huge amount of glucose, equating to about eight slices of bread per day,” Conan says. “After a few hours of work, our blood glucose levels start to decline, causing our concentration levels, mental clarity, and decision-making abilities to decline too, along with our mood, making us more irritable and stressed. Eating lunch gives us the glucose we need to work efficiently in the afternoon and to boost our mood, making us happier and calmer co-workers.”

Dietitian Ali Conan says wholegrains are a great way to avoid the afternoon slump.

What we eat doesn’t have to be complicated, Conan says.

“Something like soup and a sandwich or some leftover dinner is perfect. Ideally, you want a wholegrain carbohydrate like wholegrain bread, sweet potatoes, or wholewheat pasta or rice.

“The fibre in these carbohydrates slows the release of glucose into our system, giving us a steady source of energy through the afternoon.”

Conan recommends pairing wholegrains with protein and dietary fat to “further slow that energy release and make us feel more satisfied after our meal”.

“Adding some colour in the form of fruit or veg will also make us feel fuller for longer and ensure we get the vitamins and minerals we need to stay well,” she says.

If you’re someone who regularly experiences “the dreaded 3pm slump”, Conan suggests you look at the food you’re eating at lunchtime. “That slump is normally the result of a blood glucose crash which typically happens when we eat refined carbohydrates or high sugar foods like white bread or pastries at lunchtime. Replacing these with wholegrain options should help and if you need a snack, something like fruit and yogurt should keep you going until dinnertime.”

She also reminds us to hydrate.

“If we become even slightly dehydrated, our brain starts to function less efficiently,” she says. “Most people need about 35mls of fluid per kilogram of bodyweight throughout the day. All fluids count, including teas and coffees, but don’t forget the knock-on effects caffeine can have on sleep later on.”

Incorporate some movement

Aidan Buffey, a UL researcher who studies sedentary behaviour, urges those with desk-based jobs to make time for some light exercise at lunchtime.

“To get the most from your lunch break from a health perspective, eat first and then go for a walk or do some light resistance bodyweight exercises such as chair squats, even if it’s only for five minutes,” he says, referring to a study he published in 2022, which showed that doing so helped with glucose regulation.

UL researcher Aidan Buffey recommends getting some light exercise.

If possible, he advises taking your break away from your desk, which is typically layered with reminders of work.

It’s even more beneficial if we spend some of our lunch break outside. “It has been shown to have positive effects on physical and mental health through vitamin D exposure and regulating our circadian rhythm, which helps us sleep better”.

He also recommends synchronising breaks with co-workers because “this allows opportunities to socialise, which further helps us switch off from work”.

We all benefit from resting and regulating our bodies and brains with breaks throughout the day, “but how we do that can depend on the nature of our job”, says Connery.

“If you’re on your feet at work, you might want to sit down and take a breath. If you’re sitting at a desk, you will benefit from getting up and moving your body. A break is an abstract concept, and it’s not the same for everyone. Some benefit from taking a brisk walk. Others prefer to read a book or have a phone call with a friend. My advice to everyone is to figure out what works best for you.”

Duffy, who now works as a rapid transformational practitioner (lyndaduffy.ie), has figured out that she needs to take at least half an hour for her lunch.

“I love my job and could easily forgo my break, but I’ve learned that only results in me running on empty,” she says. “So now I schedule time for lunch and make sure to eat something nutritious, get some fresh air and maybe play with the dog. I go for a walk if I can, and sometimes ask friends to join me.

“Ever since, I’ve become more intentional about taking lunch breaks, I’ve noticed how much they add to my focus, creativity, and overall working day.”