Wellness Wednesday: 10 Tips to Improve Your Health at Work

While the basis for Wellness Wednesday began as diabetes awareness, I decided to expand the topics of Wellness Wednesday to include other tips and information for staying healthy.

For today, I found an article from WebMD, which discusses 10 ways to improve your health at work. Since most individuals spend 50% of their waking hours at work, I decided this was a great place to begin. So, how do we stay healthy at work?

Let’s find out…

  1. Avoid the candy dish– In almost all offices I’ve ever worked, someone had a candy dish on their desk, for all to enjoy. You walk by and think “One can’t hurt.” But if you do that multiple times a day, it can add up to a couple hundred unwanted calories. If you feel temptation creeping in: go for a walk, get some fresh air, or keep a piece of fruit at your desk.
  2. Drink enough water– As we have discussed in my previous article,  water is by far the most important nutrient. But, surprisingly, at least 75% of us don’t get enough, and are dehydrated. The old standard advice “drink 8 glasses a day”, isn’t enough for most people. You need to drink 1/2 your body weight in ounces, PLUS add 12 ounces for every 30 minutes of exercise.  Keep a reusable bottle at your desk, filled at all times. Staying hydrated can even stave off cravings and the afternoon lull in energy.
  3. Walk during lunch– We all know we need to exercise, but often come up with the “I don’t have time” excuse. I think everyone used this excuse before. Finding a fellow co-worker to walk with would be helpful, to hold each other accountable. Walking during lunch has the added benefit of relieving stress.
  4. Eating a healthy lunch-Try to stick to whole-foods and mainly plants. However, Eating healthy doesn’t just mean food, it also means portion control, because you can always have too much of a good thing (except non-starchy veggies-eat those to your heart’s content! 🙂 ) But portion control doesn’t have to mean weighing or measuring everything. Learn to “eye it” with examples from the cheat sheet below. How-to-measure-portion-control-with-a-proper-chart
  5. Avoid neck problems-According to WebMD, TENSION NECK SYNDROME (TNS) can occur when the neck is bent at odd angles (such as cradling a phone in your neck). TNS can cause neck and shoulder pain, as well as muscle tenderness. To avoid this, they recommend using a speaker phone, headset or shoulder cradle. (1)
  6. Avoid eyestrain-Straining the eyes, can cause headaches, problems focusing and sensitivity to light. Prevent this by keeping your eyes an arms length away from the screen. If you can’t read the font from this distance, increase the font size on your screen (1)
  7. Take a vacation-Now there’s a great tip! 🙂 But it’s an important one.  Stress can have a detrimental physical effect on the body. Everyone needs to take time away to relieve stress and just forget about all of those office issues, struggles and deadlines.
  8. Avoid burnout– Try to avoid “overdoing it” or working  long hours, many days in a row. This is considered a form of stress. If you don’t slow down, your body will do it for you eventually. Because all of those long hours are stressful and physically draining to your body, compromising your immune system. A poor immune system will lead to a lot of sick days, eventually.
  9. Keep your keyboard and mouse clean– Speaking of getting sick…these items contain 1000’s of germs and bacteria that can make you sick. So, get out those cleaning supplies and keep that equipment clean!
  10. Know your limits– This is probably the most important tip. Figure out how much your body can handle  and set some limits. (AND-stay within those limits) Get plenty of exercise and figure out a way to relieve stress.

I hope these tips help you get a handle on staying healthy at work. Is their something I missed? What do you do to stay healthy at work? Leave me a comment below. I’d love to hear your thoughts!

  1. Source article: WebMD

The portion control chart is courtesy of: Skinny Confidential.

Author: Tamara Hoerner

Welcome to The Purple Almond Wellness I’m Tamara Hoerner, MHNE, wellness educator and founder of Purple Almond Wellness. I work with middle-age individuals to help support brain health and develop whole body wellness, in order to improve the quality of their mid-life years. Heart and Alzheimer’s diseases run in my family and I struggled with weight loss, so I strive to help others with similar conditions. Using only nutrition, I rid my body of seasonal allergies, Psoriatic Arthritis and migraines, as well as cured my insomnia. I know what it takes to use food as medicine, especially in middle age. As a wellness educator and Summa Cum Laude graduate of Hawthorn University, I develop personalized nutrition plans and wellness education sessions, to help clients. For me, the name Purple Almond symbolizes “Good, nutritious, whole food bringing light and life to the body, awakening the inherent healing mechanisms within.” I'm all about getting back to the basics, good old fashioned traditional organic, whole food, the kind your great-grandmother used to eat. You'll find no processed foods here. Just good food to heal your whole body. I also believe a healthy body isn't just about food. Stress plays a large part in the physical health of our body. I, therefore, believe in using anything that relieves stress and heals the body, including: mediation, yoga, music, laughter, inspiration and helping others. You'll find all these included in my blog as well.

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