Eating Healthy at Work

Top 10 Tips

Today’s era of end?to?end work results in unhealthy lifestyles where poor nutrition and high stress combine to form to extremes. On one end, frequent sickness and exhaustion has become common while on the other obesity is emerging as a problem.


Each profession has its own set of pressures. Working in the cubicle of a clean and heated office block might seem relaxing to construction workers; but such work is demanding in its own way.

Privacy and personal space is limited, telephones ring all day, photocopying machines and printers cause stress.   It all ends up into nothing like heaven at all.


Whichever occupation you have, adjust your diet accordingly. You are what you eat, and so having proper intake can significantly improve your performance, mental capacity and your stamina.


Here are our Top 10 tips for improving your diet at Work:

1. Make Breakfast a Habit: A proper breakfast is the key to a successful day. Even if you are one of those people who have no appetite in the morning before you leave, try arranging something in the early hours at work. Every office has a staff room with a microwave and fridge.

2. 8 Glasses a day: Water is important, especially in centrally heated offices where you can get easily dehydrated. Always keep water on your desk as you work and drink regularly. Your optimum target should be about 8 glasses a day.


3. Cut down on coffee: Too much caffeine can cause nervousness and make you feel restless. If you love coffee, limit yourself to two cups a day. One in the morning and another later after noon. Herbal teas are a good alternative to coffee. These will help you improve digestion and re?stock your vitamin supplies. Chamomile, fennel and mint are good choices.

4. Stay Fruity: Every morning keep about 3 pieces of fruit on your desk. You’ll eventually eat them during the day. This will save you from the wending machine and be a healthy alternative.

5. Healthy Snacks: Substitute your crisps, sweets and chocolates with healthier alternatives.  Sugary snacks can be necessary at times but they are the main culprits for your bad health.  Try nuts instead, or dry fruit, rice crackers, whole wheat pita, oat biscuits and sesame bars.  These will help you fill the hunger gaps while saving you from getting out of shape.

6. Keep your eyes healthy: There has been significant increase in macular degeneration in young people recently. One of the main factors that lead to this degeneration of the retina is prolonged exposure to bright light, like computer screens. If you work for long hours continuously on a computer, make it a habit to take off?screen breaks to rest your eyes. Also take short walks every hour to keep your limbs healthy. Increasing vitamin A and E intake is also necessary as these vitamins help keep vision sharp.


7. Oils for Headaches: Tension related headaches are very frequent in office jobs. Keep a small bottle of Lavender oil essentials to help soothe headaches.

8. Stay physically active: Neck and muscle pains are common if proper exercise isn’t done regularly. Make it a habit to do neck and shoulder stretches at intervals. Leave your desk for short walks after a couple of hours. Also reduce using lifts and escalators, use the stairs instead. Arrange a physical activity like gym, swimming or cycling during your break to keep your system in tune and ease mental stress. And when at the desk, sit in a correct position to reduce stress on muscles and bones.


9. Easing Joint Pains: People who work long stretches at the desk risk inflaming their lower back tissues and joints. Constant typing can cause strain on your wrists resulting in swellings and pain. Fish oils come in very helpful in preventing joint pain. Vitamin A, C and E, and selenium foods are important in maintaining healthy joints. You can get these nutrients from fruits, vegetables, fresh nuts and olive oil. Cereals, eggs and fish oils are also rich in selenium.

10. The Dinner Trap: Avoid falling into the trap of skipping lunch in exchange for a heavy dinner.  Skipping lunch can make you eat an enormous dinner and you’ll end up eating more than your daily recommended allowance. It’s better to have a decent snack in the day time to help you have a balanced dinner. Make it a habit to leave some food in your plate. That way you will always be on a healthy intake pattern.




Disclaimer: This article is for general information only, and should not be treated as a substitute for medical advice. Global Business Magazine is not responsible or liable for any diagnosis based on the content of this article. Always consult your doctor before commencing any kind of dietary or health and fitness regime.

Company : 1902 Media