Work will always be there. Regardless of the industry you are in, there will always be an endless task list. In a world where working hours are getting longer, employers do need to actively encourage their employees to take better care of themselves.
Studies show that working longer hours makes you slower at the work you do and therefore makes you less productive. Although initially you start off being productive, after you reach your threshold of about forty to fifty hours for the week, productivity begins to decline. The more overtime you do, you may as well not work. That is how unproductive you become. Therefore, it is important to have set aside time to engage in self-care for your physical, emotional, and spiritual needs.
Not all self-care needs to take much time at all. Sometimes, it’s about making healthy swaps or establishing a different structure to your day. The healthier your diet and lifestyle, the better you feel mentally and physically. Your body has the ability to cope better with stress and keep you mentally sharp if you nourish your body from the inside-out. So read on for my top tips that will help everyone feel better.
- Unplug yourself not just from technology, but from your work. No matter how much you love your work, everyone needs a break.
- Develop a routine for yourself. Go to bed and wake up at the same time everyday. Have breakfast, lunch, and dinner at around the same time. A consistent routine creates less stress on the body.
- Stay hydrated. Drink at least 2 litres of water a day everyday. If you need to, set reminders on your phone or carry around a stainless steel water bottle.
- Exercise at least 3-4 times a week. Getting that heart rate up will not only help prevent weight gain, diabetes, and heart disease, but will also help improve circulation and productivity. If anything, go outside for a daily walk.
- Always have breakfast! And be sure to add protein to your breakfast. Healthy sources of protein include eggs (with the yolk), full-fat yogurt, nuts, seeds, or lean meats. Healthier breakfast with protein means you will have more energy and less fatigue throughout the day.
- Stretch throughout the day. Whether you are on your feet or at a desk all day, be sure to move around and stretch those muscles. The more active you are, the more productive you are. Take a yoga class or do some stretches at your desk.
- Avoid caffeine. Caffeine may keep you awake and may at first give you energy, but it hinders your mental clarity. Drinking caffeine actually keeps you from sleeping well at night because your adrenal glands are working harder than they need to. If you do have caffeine, drink no more than 1-2 cups a day and be sure to hydrate with water before and after your cup of coffee or tea.
- Breathe. Breathing allows for your brain to get oxygen so that you can have greater mental clarity. When you sit down at your desk, close your eyes for a few seconds and just sit back in your chair and take a few deep breaths. You will instantly notice that you are feeling calmer.
- Have healthier snacks. Eat fruits, nuts and seeds. When you are under high amounts of stress, the first tendency is to reach for the refined carbohydrates, such as muffins and pastries. Therefore, keep a stash of fruits (even dried fruits will do) and along side that, have some nuts and seeds. Combining fruits and nuts/seeds will stabilise your energy levels for the day and will give your brain a natural boost.
- Eat nutritionally balanced meals. Favour fresh fruits, vegetables, whole-grains, lean meats, legumes, nuts, and seeds. Avoid foods and drinks that are high in sugar or contain artificial sweeteners. Avoid processed and packaged foods.
Comment below which one of these you already implement during your day? Or if you struggle with any of these, share your struggles. Which ones do you feel that you could focus on more? The above tips can be slotted into any working day.
Remember, your choices matter, so make the healthier ones.
Varsha Khatri
Nutritionist and Health Educator
Illuminated Health
