More companies are adopting flexible work from home options for their employees. Here’s a list of strategies to help you incorporate wellness at your 9-5 job routine so you can thrive at work and in life.
By Alexis Silver, MPH, RD
Organize your workspace wisely
Having an organized desk space to sit (or stand) is key to ensuring you have a productive day. Setting yourself up for success can look different for everyone but it can be helpful to avoid having too much clutter on your desk.
In fact, research has shown that clutter can negatively impact our mental state by increasing our stress and anxiety levels. Instead, choose to create a more functional work space by investing in some work from home products to make your day a little less chaotic.
Personally, I like to have as little as possible on my desk. I am a big fan of:
Desktop organizers
Document trays
Drawer compartments
Rolling utility carts
You can buy these products online at Amazon, or visit your local Staples or Dollarama for additional affordable options.
Meal prep snacks the night before
As a Registered Dietitian I know how important it is for both the mind and body to stay nourished during the day. I also understand how busy work can get, and that sometimes self-care can get pushed to the bottom of the to-do list. Meal prepping some quick and balanced snacks is an easy way to help you feel your best while minimizing time away from your important tasks at hand.
To help optimize your energy levels during the day, try eating every 3-4 hours as a biologically sound way to help keep you feeling satiated while reducing the risk of extreme hunger late on. In practice, I often teach clients the Rule of Threes, a method coined by Herrin and Larkin, 2013, where eating a variety of balanced food groups at meals and snacks every 3 hours per day is emphasized. Check out these 30+ approved Dietitian approved snacks, and try to make a couple this week. I also love this comprehensive list of snack ideas from the Greatist.
Stay well hydrated
When it comes to working from home, avoiding dehydration can be as simple as having a filled bottle on your desk at all times, and setting a timer to remind yourself to sip. Try a reusable water bottle with a straw to help, and check out the bottle with benchmarks on the side that encourage you to drink more! Finally, if you struggle drinking plain water there is nothing wrong with tea, coffee (no more than ~400 mg a day of caffeine is the current recommendations by Health Canada), fruit infused water, or sparkling water either!
Water makes up more than 50% of our body weight, and is an essential nutrient that plays an important role in our overall health and well-being. From temperature regulation, metabolism and digestion, cardiovascular and cognitive functioning water is critical in our overall health. The recommended intake of total fluids for men is about five 20 oz bottles and three and half 20 z bottles for women. Importantly, our total fluids are defined as anything liquid at room temperature and foods higher in water content like fruits and vegetables, eggs, and fish count as well!
Increase your movement
According to the CDC adults need 150 minutes of moderate-intensity physical activity, however, Americans spend 7.7 hour per day being sedentary each day. Being physically inactive can increase the risk of illness and early death, and may also lead to increased vulnerability to symptoms of COVID-19 than those who are more physically active. On the flip side, physical activity yields a host of holistic full body benefits ranging from increased cognition to better sleep and immune function. When it comes to physical activity, some are better than none! Try a walk-and-talk meeting once per day to shake things up, listen to some music and move around on your lunch break, take the stairs instead of the elevator.
Mind your eye health
According to the American Optometric Association, computer vision syndrome or commonly ‘digital eye strain’ may occur following extended time staring at screens. Typical symptoms include eye-strain, headaches, blurred vision, dry eyes and neck pain.
After seven years of school I experienced this first-hand. Now, I am more conscious of my eye health, and I actively work to prevent eye-strain.
I do this by:
Adopting the 20-20-20 rule as a way to break up extended viewing times: every 20 minutes view something 20 feet away for 20 seconds.
Turning off my blue light on tech gadgets after sunset
Modifying the brightness on my screen during the day
If you liked what you read, leave me a comment below and check out my other article on the ultimate food pairings to help you get through that mid-day slump.
Yours in health,
