Stay healthy in a workplace

When you are busy at work, you may sometimes find it difficult to prioritize your health. However, spending a long time at your desk or eating unhealthy snacks can affect your performance at work as well as your health. Leading a healthy lifestyle is important to support your healthy life and your better life.

Why is it important to stay healthy for work?

Individuals often spend a lot of time at work sitting at their desks and looking at the screen for a long time. Beyond affecting their physical health, these behaviors can also affect their mental health. When people are not feeling well physically or mentally, it can hurt their morale and productivity at work. By learning skills to stay healthy at work, these people can improve their happiness. Instead of feeling tired, these people can feel energetic and ready to take on their jobs.

Affects output quality

If you don’t feel well and still insisted on going to work, it will not do you any good. Sure, you might start and even finish some of your tasks, but it would raise questions as to the quality of output you delivered. You will not be able to give your best in your job if you yourself is not healthy enough to give your best.

Affects other employees

It is no exaggeration to say that you are not the only one working for your company. There are also other employees in the organization who perform their duties and responsibilities. In addition, if some operations are interrelated, missing a single link can cause interruption or problems. If you are not healthy at work, it will also affect everyone who depends on you in doing their job.

A decrease in absenteeism

When employees are less healthy, they are more likely to take time off work due to physical or mental health problems. Promoting health tips at work does not just reduce the risk of employees getting sick. It also lowers the absenteeism rate.

Feel Better About Yourself

One of the main reasons to stay healthy can be helpful in your life as you get older. One of the main benefits is that living a healthy lifestyle makes you feel more confident than before. Exercise can release hormones into your brain that make you feel good and feel happy.

Tips for staying healthy at work

Drink more water

Drinking fluids can keep you awake and energized throughout your work. Many people aim to drink 8 to 10 glasses of water a day. To stay hydrated, you can trade your usual coffee or soda for a glass of water. Drinking more water at work can also help you resist the temptation to stay full and have snacks.

Eating the right food

It is important to be careful about what you eat. In this age when there are many food options available, it can be really difficult to develop a healthy habit of eating the right food. Avoid eating unhealthy and greasy foods and try to eat salad and fruit for lunch instead.

Reduce your caffeine intake

Some people enjoy drinking coffee during working hours to help them stay alert. However, these warnings only last for a short period of time and sometimes lead to collisions in the afternoon of the day. For some people, drinking too much coffee leads to other side effects such as nerves, anxiety, upset stomach, and dizziness. These influences can interfere with the performance of the workplace. Limiting the amount of coffee you drink may help you become more energetic. You can also replace your coffee habits with healthier drink options such as water or caffeine-free coffee and tea.

Use a good posture

Sitting at a desk for a long time can strain your neck, shoulders, and spine. Keeping a good posture and stretching throughout the day can help offset this tension. You can study posture stretching that you can do at your desk. When you realize that you are leaning on the screen or bending your shoulders, record your posture and adjust yourself to make conscious efforts to improve your posture.

Take regular breaks

Staying productive during the day doesn’t necessarily mean you can’t leave your desk. Taking regular breaks can help you focus again and revitalize your mind, and allow you to return to work where you are ready to work. Consider using breaks to integrate healthy habits, such as short walks, getting fresh air and sunlight, or eating healthy food. Even if you’re busy at work, you can set reminders on regular schedules, such as every hour, so you can rest at your desk for at least five minutes.

Clean your equipment

Whether that includes a keyboard, phone, mouse, etc. make sure the items you touch daily are clean. A clean workspace can help you stay alert because it avoids being distracted by countless papers and other objects that make your space dizzy. At the end of the day, try to organize your workspace and make time to clean up things you won’t need the next day. Having a designated place for all items can also help you organize and avoid wasting time looking for things. Good organizational habits can help you reduce stress and stay calm at work.

Get enough sleep

Having trouble sleeping at night. This is a common problem for many people, the solution is going to bed early! The time before midnight is much more valuable for rejuvenation than the time after midnight because sleep an hour before is more valuable than time two hours after. By having regular sleep patterns, you can adjust your body clock to help improve memory, concentration, and well-being. When you go to bed, put away your cell phones and laptops and make sure your bedroom is clean and tidy for a good night’s sleep.

What vitamins & minerals should be taken from working in the office for a long time?

Vitamin D

When you’re working in an office, you’re mostly indoors, away from the sun. It takes away one of the most important nutrients your body needs, vitamin D. Vitamin D is naturally produced by our bodies when exposed to sunlight. It also helps strengthen the immune system. It is very important for a healthy life and its lack can cause brittle bones.

As an office worker, vitamin D supplements will help curb this deficiency. Target at least 3,000 IU of vitamin D a day to make sure your bones are strong and healthy.

Being overweight or obese can increase the risk of developing diabetes. Having diabetes puts you at a higher risk of getting diabetic retinopathy or glaucoma. Therefore, maintaining a healthy weight is important for your eye health.

Fish Oil

Fish oil supplements contain essential omega-3 fatty acids in fatty fish such as salmon and mackerel. Omega-3 is an essential fatty acid used by the body for various functions such as strengthening bones and reducing swelling. Fish oil is undoubtedly one of the most diverse supplements you can take. It supports joint and heart health, improves skin, hair, and brain health, controls blood pressure, and reduces inflammation.

Magnesium

Magnesium is an essential mineral for more than 300 enzyme reactions in the body, including food metabolism and fatty acid absorption. Magnesium also helps improve sleep quality.

Ironically, however, most people in the world lack magnesium.

As an office worker, your life is usually full of stress and heavy work demands at work. Therefore, you need to take the right amount of magnesium every day to make your body and mind function properly. You can make sure to do this by taking good magnesium supplements.

Vitamin C

Vitamin C is one of the most important vitamins that our body needs to function properly. It is necessary for the growth and recovery of all body tissues, collagen formation, wound healing, and immunity strengthening. However, it is also a deficient nutrient for most people, especially employees suffering from stress. This is because stress causes the body’s vitamin C storage to spill and consequently weakens the immune system. This is why you should take vitamin C supplements regularly. It can also help prevent the side effects of staring at the screen for a long time, such as dry eyes. Most importantly, you can increase productivity at work without getting close to illness.

By following our simple advice, you will be able to achieve a good balance between staying healthy and being able to focus on your work.

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The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, images and information, contained on or available through this website is for general information purposes only. Hi Well Healthcare is not responsibly liable for any advice, course of treatment, diagnosis or any other information services or products that you obtain through this website.

※References

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