Whether we like it or not we all spend around 40 hours a week at work. It’s very easy to forget about your health at work as obviously there are other things on your mind, but it is crucial to your physical and mental well-being to not be lazy. I want to give you a few tips on how we can all stay healthy in the workplace; this includes what to eat and drink, as well as how to keep active in an office job.
What to Eat at Work
When it comes to eating at work most of us simply don’t make enough effort to prepare something healthy. Eating at work isn’t just about relieving your hunger, by eating the right foods your energy levels will be higher, you will be more focused and you will save money by making your own!
Healthy snacks: I would always advise, when you can, to stick to three meals a day and try to minimise snacking, however, if you are going to snack then make sure it isn’t biscuits, chocolate and crisps. Instead try having a bowl of fruit and nuts, or perhaps some hummus with chopped veg, for some more ideas on healthy snacks click here.
Brain food: When it comes to the office lunch a sandwich is the easy choice, but why not try making a salad instead? The great thing about salads is that you can make them your own way and pack them full of your favourite healthy ingredients. In terms of brain food fatty fish is almost unrivalled. By adding fish like salmon, mackerel or tuna to your salads you will be eating plenty of protein and brain-fuelling Omega-3. Whenever you make a salad don’t forget to top it generously with seeds such as chia, pumpkin or flax, these small but mighty foods are full of health benefits.
What to Drink at Work
It is absolutely crucial to stay hydrated at work; the human body simply can’t function properly without sufficient hydration. Here are a few tips on how to keep hydrated at your desk:
Water: The average adult should aim to drink 8 glasses of water a day. The importance of drinking water really can’t be overstated; it keeps you hydrated and assists the healthy functioning of the body. Being properly hydrated will improve your mood, increase your focus and give you more energy. Try to always have a bottle or glass of water at your desk, if you would like to add a little flavour to your water then why not add some lemon, cucumber or berries for that natural infused taste.
Green and Herbal Teas: For most people tea and coffee are staples of the office diet. Though coffee does have some great natural qualities, drinking more than two cups a day isn’t healthy. Teas however, can have some fantastic natural benefits and can now be found in so many forms and flavours, all bursting with goodness. Green teas help the brain function, are packed full of antioxidants and support healthy digestion.
Smoothie and Juices: Smoothies and juices are a great way to get your 5-a-day and receive that much needed morning boost for work or that 3 o’clock pick-me-up. It only takes 5 minutes to make a juice or smoothie before you head off to work and you really will feel the difference throughout the day. For some ideas on what to put in yours click here for some great tips.
How to Keep Active at Work
It is a well-known fact that sitting down for 40 hours a week is far from beneficial for the natural curvature of the spine. When I’m in my office I ensure that I keep active by doing the following couple of things:
Stretching: Though many think that stretching is just for exercise, it is actually an incredibly healthy way to make sure that your muscles receive that much needed movement which is hard to come by with a desk job. The key to stretching at work is don’t feel awkward! We aren’t designed to be stationary for hours on end so don’t be scared to stand up, stretch out and feel revitalised.
Walking: When I’m at work I’ll get up and have a quick walk around every half an hour. Walking is a fantastic and low impact way to stretch your legs and get your heart pumping. Even a couple of minutes every hour will keep you invigorated. If you can pop outside on your walk and have a bit of fresh air then even better!