Health Care While You Work From Home
The transition from office to work at home is challenging even under normal circumstances. After more than a year and a half, it has become very clear that the COVID-19 pandemic has changed the way we live. This new reality presents a unique set of challenges for all of us. That’s why self-care is not a luxury, but an important part of adjusting to the new normal.
According to the definition from the World Health Organization, health care is any behavior you perform to maintain your own health, and it can include hygiene, nutrition, recreational activities, exercise, exercise, seeking professional health care when needed, and more.
Check out these tips to stay healthy while you work from home.
- Work Environment
Staying healthy while you work from home also extends to your work environment. You may not have the perfect workplace or equipment, but you can adjust your chair so your feet are flat on the floor, without uncomfortable pressure on your thighs. If your job is mostly at a computer or screen, understand proper neck, shoulder, elbow, and wrist positioning, and make sure you have the tools you need to avoid joint and muscle pain. Make sure the back of your chair provides support. Also, if you can, move your desktop somewhere that has lots of sunlight and open windows for some fresh air. Find a space in your home where you can move around during the day.
2. Food
We need food to survive, and take the time to prepare food that satisfies your taste buds and is good for you to practice self-care. To avoid unhealthy eating habits, plan your snacks and meals ahead of time. Choose a comforting recipe, whether it’s chicken noodle soup or a healthier mac and cheese dish. Protein helps you feel full longer and avoids the energy disturbances you might experience after eating a high-carb snack. Think hard-boiled eggs, nuts, Greek yogurt, and nut and vegetable butters.
Don’t forget to add more fruits and vegetables to your day. Incorporating more fresh fruits and vegetables into your daily diet is a long-term strategy that supports your mental health, according to a cross-sectional survey published in April 2018 in the journal Frontiers in Psychology. Diets packed with products provide antioxidants that guard against oxidative stress and prevent our gut bacteria from becoming unhealthy, both of which have been linked to conditions like depression. Some of the better choices to eat include bananas, apples, dark leafy vegetables, citrus fruits, and fresh berries, according to 2018 research.
3. Stay Hydrated
Keep a water bottle near you and keep it on your desk. And don’t overdo the caffeine. You can track with apps like Hydro Coach or WaterMinder.
4. Regular Breaks and Exercise
Spending more time at home doesn’t mean you’re lazy. Use this time to exercise or to stretch and move your body. There are several websites where you can learn simple 5 or 10 minute stretching routines to do during this break. Staying active keeps your body physically fit, lowers the risk of chronic health problems and lowers the chances of acute illnesses like COVID-19. It also increases your sense of well-being. Staying physically active also reduces the risk of mood disorders, increases energy, and improves overall mood.
5. Look After Your Eyes
Staring at a computer or cell phone screen can cause eye strain. Digital eye strain can cause eye strain, neck and shoulder pain, and headaches. But while you may not be able to reduce your use of these digital devices yet, you can take active steps to protect your eyes while using them. When we use our digital devices, our blink rate drops and this can lead to dry eyes. Blinking helps moisturize and refresh our eyes, so try to blink as often as possible. Next is to make sure your monitor is directly in front of you, about an arm’s length away. Position the top of the screen so that it is at, or just below, eye level. Then, adjust the brightness of your screen to a comfortable level, close to the same brightness as your surroundings. This will help increase the contrast on your screen to reduce eye strain.
Your eyes are like any other muscle, they need rest. The “20–20–20” rule is important for regular breaks. Little scientific research has tested the effectiveness of the 20–20–20 rule, but both the American Optometric Association and the American Academy of Ophthalmology recommend it as a way to reduce eye strain .For every 20 minutes you are on the screen, look at something 20 feet away for at least 20 seconds.
It’s not too late to make these changes, given that many of us are still working from home. Starting this healthy habit now will allow you to reap the benefits in the long run.
“Self-care is unselfish,” says Christine Carter, PhD, a sociologist and senior fellow at the Greater Good Science Center at the University of California at Berkeley. “Perhaps it is time to look at working from home not as a hassle, but as an opportunity to take care of ourselves. And through that, build stronger foundations for ourselves, our families and our communities.”
References
- Does the 20–20–20 Rule Prevent Eye Strain? https://www.medicalnewstoday.com/articles/321536
- Keep these essential eye care tips in mind while working, and learning, from home. https://www.gleneagles.com.sg/healthplus/article/work-from-home-eyecare
- 76 Top Self-Care Tips for Taking Care of You https://www.everydayhealth.com/wellness/top-self-care-tips-for-being-stuck-at-home-during-the-coronavirus-pandemic/
- Working from home tips to protect your health and wellbeing https://healthservice.hse.ie/staff/coronavirus/working-from-home/tips-to-protect-your-health-and-wellbeing.html
- 6 Tips for Taking Care of Yourself While Working From Home https://health.usnews.com/health-care/for-better/articles/6-tips-for-taking-care-of-yourself-while-working-from-home
- Your Work-From-Home Survival Guide for Self-Care https://www.everydayhealth.com/healthy-living/your-work-from-home-survival-guide-for-self-care/
