How to Be Healthier At Work

MindMate
MindMate
Sep 5, 2018 · 4 min read

Sitting at a desk for 8 hours is a recipe for a sedentary lifestyle. Between the daily routine of looking at a computer screen, the regular lunch break, and feeling exhausted once one comes home, it’s no wonder that working professionals are some of the most inactive in the community. However, making small adjustments to our daily lives can be easier than one thinks. Especially if those changes are during the 8 hour work day we are all obligated to, it can definitely go a long way in terms of building a healthier life.

Here are some tips to remember for your work life:

  1. Eat in Moderation

As tempting as those box of doughnuts that’s sitting in the work room may be, it is important to be mindful before grabbing the largest one. Especially since it’s common for us to snack throughout the afternoon without a second thought, it’s hard to control what and how much we are eating. Alternatives can include nuts, fruits, hummus, cocoa nibs, and etc. Likewise, this can also worsen if we don’t eat a balanced lunch. If possible, having a lunch that includes greens, whole grains, and a moderate portion of meat while avoiding the fast and greasy food would be the best scenario. Also consider bringing a home cooked meal as much as possible. This will not only save money, but also reduce the amount of extra sodium, sugar, and processed food in your diet. Doing this will not only ensure your blood sugar remains consistent, but it will also provide a slow-burn release of carbohydrates. This will keep you full for longer, and soon you won’t even feel the desire to reach for sugary treats to ease those hunger pangs. In all, you don’t have to avoid junk food altogether, instead be mindful of what and the amount you are eating.

2. Stay Hydrated

Being immersed in work means you can lose track of how much water you’re drinking throughout the day. As your body is composed of 60% water, there are a myriad of health benefits that come with staying hydrated. To name a few: promoting cardiovascular health, keeping muscles and joints working, and helping cleanse toxins from your body, it also helps balance blood sugar, relieve headaches, and promote healthy skin and good digestion. With that, medical professionals recommend drinking 8 glasses of water per day. Fresh, juicy fruits are also recommended. As dehydration can bring drowsiness and sluggishness, ultimately, drinking enough water will help you feel more alert and awake during work itself!

3. Restrict Your Caffeine Intake

Many office dwellers may find it absolutely impossible to get through their day without consuming caffeinated beverages. This is okay as long as you practice in moderation. Try to curb your caffeine consumption to one cup of coffee each day and also try to only drink caffeine in the morning. This will help prevent caffeine crashes later on in the day and also help you fall asleep at night. Other alternatives to consider to help reduce caffeine intake include adequate amount of sleep, hot or cold tea, or even just water.

4. Take Frequent Breaks

It’s common to want to finish our work as quickly as possible so that we can get out of the office on time. However, this does not mean that you should sit at your work station for hours at a stretch and not allow yourself a break. You may think that taking a break will waste your time, however staying inactive it may actually serve as counter productive. Not taking a break from work can make you mentally lethargic, reduce your creativity, and therefore, your productivity. Make it a point to get away from your desk every now and again for a few minutes, stretch, walk around, and clear your mind.

In conclusion, it’s important to maintain a balanced attitude in and out of work. The most important thing to remember is to try being cognizant of living a healthy lifestyle. In the end, this continuity will harbour and create good habits at and away from the desk. Then will improvements in mood, alertness, and maybe even productivity arise. So try to eat in a balanced way, drink lots of water, and giving your mind some time to decompress once in a while, you deserve it!

With that, we wish you the best of luck, and if you have some tips and tricks as to how you can be healthier at work, feel free to comment them down below!


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