Healthy tips as we get back to work
Many of us are heading back to work this week after the Christmas / New Year break; hopefully feeling more energized and rejuvenated, ready to take on the new year with a zest for life or for some, dreaded procrastination (lol). As we delve into the new year of potential work successes and opportunity, there are 7 helpful tips you can take on board to ensure you stay healthy and energized at your workplace and motivate you to form some new healthy habits to kick off your working year with a vivacious start:
Get enough sleep – The general recommendation for adults from 18 to 64 years old is to get 7-9 hours of quality sleep each night, and sleeping at the same time each night for consistent sleep patterns. According to Ayurvedic medicine, it is recommended that people sleep before 10pm and wake by 6am when cortisol hormone should be at its peak. A lack of sleep makes it difficult for your body to regulate essential things like appetite control, your immune system, good metabolic function, your ability to maintain a normal body weight, causes imbalances in cortisol levels which cause energy levels to fluctuate up and down, and also cause a loss of muscle and increased body fat. Recent studies also show a lack of sleep decreases concentration and cognitive function and therefore negatively influences productivity and leadership skills. Fatigue from lack of sleep also increases our chances of reaching for temporary energy fixes such as sugary foods and caffeine.
Try intermittent fasting – We’ve all heard that "breakfast is the most important meal of the day", but the latest research reveals that intermittent fasting can also add a significant amount of health benefits to the body; including reducing inflammation, boosting cognitive function, promoting a healthy muscle to fat ratio, anti-aging benefits, etc. (see previous blog article on intermittent fasting for more information). So if you don’t have time to eat breakfast, use it to your advantage, and practice intermittent fasting for potential health benefits and to save you some time in the morning.
Drink more water – Staying well-hydrated increases your energy levels, helps with productivity and overall health. Water helps you stay alert and refreshed, and promotes better concentration. Buy a large BPA free water bottle that you can keep at your desk and refill throughout the day. Add a squeeze of lemon or a drop of pure essential oil (peppermint or lemon) to make it more palatable if you need more motivation to drink.
Eat well - Plan out your meals for the week, including what you will eat for lunch and snacks. Make some time the night before to pack a nutritious lunch for the next day, or prepare and freeze your meals for the week if that will suit your schedule and or budget better. Make sure to include some lean protein, healthy fats (avocado, nuts, seeds, yoghurt), salad or fresh veggies, and fresh fruit (berries, apple) for lasting energy to avoid that “3pm energy slump” when we can tend to reach for those sugary treats or more coffee.
Move more – When you consider we can spend from 8-12 hours, sometimes more at work daily, it’s important to notice how much of that time we spend sitting down or are stationary. Jack Groppel, a Sports Scientist who ran specialized research on this topic, states “Interspersing short movements and exercises throughout the workday can boost employee energy, engagement and efficiency. Whether it’s stretching periodically in your cubicle or walking to a co-worker’s desk rather than sending that intra-office email, small actions can go a long way toward improving both individual and company performance”. Here are some ways to increase your daily movements at work:
Take the stairs instead of the lift
Sit on an exercise ball at your desk
Talk to colleagues in person rather than sending intra-office emails
Walk to a farther bathroom
Stand up periodically
Try small stretches or exercises like knee extensions, standing squats, or push-ups against your table (WHS permitting)
Drinking more water also means walking to the bathroom more frequently
Try to have a movement break every 1 hour
6. Reduce caffeine – Most of us love our coffee, (I am a self-confessed quality coffee lover!) but remember to drink it and other caffeinated beverages in moderation. Try to reduce your intake to one cup in the morning to avoid a caffeine slump later on. Opt for organic coffee beans where possible, or barista made “real coffee” and avoid instant coffee and pod machine coffee where at all possible. These latter “instant” types are highly refined, chemically processed coffees that over time will add to the toxic burden on your liver. You can reduce calories and sugar intake by drinking your coffee black or with almond milk, and replace your sugar with a natural healthy sweetener such as Stevia which can help prevent an energy spike and slump in the afternoon (avoid artificial sweeteners). This may be an acquired taste for some, or a complete routine change for others, but it is well worth it if you choose to drink coffee everyday.
7. Take breaks out in the sun - Make sure to get your daily dose of vitamin D by spending some time outdoors every day. Even on your busiest days, it’s important to take a few minutes to step away and debrief. 10 to 15 minutes out in the sun daily can make a tremendous difference. Energize yourself by going outside and taking a brisk walk around your work surrounds, or calm yourself from a stressful day by simply sitting and meditating quietly for a few minutes surrounded by nature.
Adopting at least some of these new habits in your daily work routine will help you start and finish your day knowing that you are making a conscious effort to look after yourself; which is the strongest foundation of health to build upon! Maintaining these healthy habits throughout your week and the rest of the year(s), will help you maintain your energy levels for increased productivity and concentration, improve your physical health, stamina and longevity at work and will help to alleviate some of the mental or emotional stress associated with the pressures and responsibilities you face daily.
If you or anyone in your workplace would like extra guidance on creating a nutritious diet or weekly meal plan for a productive working week, contact me for more information or to book a face to face or online consultation.