Seven reasons you shouldn't skip your lunch break, according to science
Life can be pretty frantic, with work meetings, responding to emails and navigating overall busyness. It's easy to see, therefore, how lunch can slip off the to-do list. Just ask Kemi Badenoch, who recently revealed she believes lunch breaks are "for wimps".
The Conservative leader says she brings in food to the office and eats while getting on with her work because "there's no time".
"What’s decompressing, what’s that? What's a lunch break?" she told The Spectator. "Lunch is for wimps. I have food brought in and I work and eat at the same time. There's no time..."
Badenoch certainly isn't alone, in fact, skipping a lunch break is a growing problem according to recent research which found that almost a third (30%) of workers forgo a midday break to catch up on admin tasks, while nearly 23% feel they should stay at their desks over lunch.
Whether it’s the pressure-filled pace of the working day or feeling like we're slacking for taking a break, many of us have fallen into the trap of trying to power through without lunch, but skipping your midday meal could have negative impacts on your health, both physical and mental.
"Let’s face it, life is busy and to do lists have to get done and while many of us recognise the importance of breakfast, lunch often gets overlooked, especially during busy workdays," explains women’s wellness advocate, Angela Patton.
"Skipping lunch might seem like a way to save time, but it can negatively impact energy levels, focus, and even long-term health."
Reasons to put a lunch break back on the to-do list
Enhances connection
In today's workplace, especially with the rise of remote work and high-pressure environments, it’s easy for people to feel disconnected from their peers and their surroundings.
"Social interaction is a fundamental human occupation, and a lunch break provides an opportunity for this," explains occupational therapist, Kate Galloway. "For remote workers, even a brief virtual chat with colleagues during lunch can foster a sense of belonging and connection. For those in office settings, stepping away from the desk to eat with coworkers creates a natural space for shared experiences."
Galloway says for individuals working in high-pressure or isolating roles, taking a lunch break with others can serve as an emotional support system. "Sharing concerns, successes, or simply light-hearted conversation can reduce stress and provide perspective, enhancing overall wellbeing," she adds.
Aids joint health
Taking a lunch break is more than just a chance to refuel—it’s an essential opportunity to support your long-term joint and bone health. "Sedentary lifestyles, especially during work hours, can lead to stiffness, reduced mobility, and weakened musculoskeletal systems over time," explains Professor Paul Lee, founder of RegenPHD. "Prolonged sitting places undue stress on joints, particularly in the hips, knees, and lower back, accelerating wear and tear."
Professor Lee says incorporating movement into your lunch break helps combat these effects, promoting better circulation and reducing the risk of degenerative conditions like arthritis.
Supports blood sugar regulation
Skipping lunch can cause blood glucose levels to fall which can leave you feeling lethargic, craving sugar and can increase the amount you eat later on in the day. "However, eating regularly can help to stabilise energy levels, reduce sugar cravings and prevent unnecessary overeating," explains nutritionist, Jenna Hope.
Promotes wellbeing
A proper lunch break allows you to step away from the constant demands of work, reducing stress and giving your mind the reset it needs to stay focused and energised throughout the day. "Taking even 20–30 minutes to eat mindfully (chew your food at least 10 times) can lower cortisol levels, enhancing resilience and overall mood," explains Dorota Cloke, founder of Feel Human.
Improves productivity
Physically, skipping meals can lead to fatigue, overeating later in the day, and even metabolic disruptions. "Mentally, it creates a cycle of burnout, reducing cognitive clarity and decision-making ability—leaving you less productive, not more," Cloke explains.
Aids digestion
Grabbing food on the go, eating whilst working (or walking), means we don't digest the food properly. "This will have a negative impact on our ability to break down and absorb the food," explains nutritional therapist, Laura Southern. "It will also negatively effect our good gut microbes which we know are vital for hormone balance, mental health and metabolism."
Recharges body and mind
Skipping lunch might seem convenient, but in reality, it’s a missed opportunity to recharge your body and mind. "Even taking even 30 minutes to get the nutrition you need and refocus your mind can have a significant impact on productivity, mood, and overall health," adds Patton.
Read more about health and wellbeing:
Seven ways the cold weather impacts our physical health (Yahoo Life UK, 5-min read)
Just two hours of desk work leads to declining mental health. Here's how to reverse it (Yahoo Life, 4-min read)
How the 'right to switch off' can benefit mental health (Yahoo Life UK, 5-min read)
