Staying healthy at work

29 Apr 2021

We often talk about job interviews, attire, qualities and education. However, what tends to miss out on being the conversation topic is your wellbeing! An unrested mind cannot function as well as a rested one, resulting in a lot of distractions, procrastination and a lack of productivity. So warm up your muscles and let’s dive into it!


The so-called most important meal of the day. Perhaps it’s not something we’ve thought about, but this meal breaks the overnight fasting period, hence its name. it is a must as it boosts your energy levels, alertness and concentration. You may say that you don’t have time for breakfast as you need to commute the work. However, studies highlighted that people who skip breakfast will have a reduced overall energy intake, thus wouldn’t be very physically active in the morning. To add on, because you wouldn’t be consuming any glucose, you will also be affected mentally: it impacts your mental performance, such as your attention, ability to concentrate and memory. So, what makes a good breakfast? Porridge made from rolled oats, wholegrain cereal, wholemeal, wholegrain or sourdough toast and natural yoghurt are very popular and healthy options to start your day. However, if you’re looking for something bigger, you can opt for poached or boiled eggs, tomatoes, mushrooms, spinach, salmon and cheese. Keep in mind the importance of having breakfast! If you can’t have breakfast at home, prepare it and have it at work! 

Lunch and Snacks

According to The Harvard Business Review, “It’s not awareness we need, it’s an action plan that makes healthy eating easier to accomplish.” That’s why it starts with education - learning about the nutritional value and impact of foods and drinks. You need to know about protein, zinc, iron and vitamin D. Moreover, it is important to be disciplined! This will become a habit – a good one, if you keep to the plan and eat healthy at work. Carrot sticks, nuts and seeds are easily available in stores and you must be strong-willed enough to avoid buying potato chips and sweets. 

Nuts and dried fruit – this snack will not only energise you but also give you a good balance of all three macronutrients. 

Bell peppers and guacamole – the latter dip is made up of avocados, lime, onion, and cilantro so it goes extremely well to bell pepper slices or other vegetables. Did you know that avocados support healthy blood cholesterol levels and heart health?

Apples and peanut butter – probably one of the most delicious and healthy snacks you can have! Put together the protein and healthy fats from peanut butter to the high fibre and water in apples to make up a satisfying snack! 

Refresh, refresh, refresh

Keep a big bottle of water next to you. It’s very easy to get distracted at work and forget to drink enough water. It’s essential that you stay hydrated and active. This helps your performance as dehydration can lead you to feel drowsy and sluggish. It is recommended that you drink between six and eight glasses of water every day but is also dependant on your country’s weather and your level of physical activity. 

Stay clean

The coronavirus pandemic has made us more conscious about our cleanliness and hygiene. However, we cannot forget everything once it passes. Keep a hand sanitizer at your desk as it’s an alternative to moving away from your desk to wash your hands. This is beneficial as it reduces the risks of falling ill.